Kettlebell Two-Arm Clean
Gym Exercise Card
Equipment
The kettlebell two-arm clean is a dynamic exercise that primarily improves power and coordination. It is performed by lifting kettlebells from the ground to a racked position using a hip drive, engaging multiple muscle groups.
How to do it
- Stand with feet hip-width apart, kettlebells on the floor in front of you.
- Hinge at the hips and bend knees to grab the kettlebells with both hands.
- Explosively extend hips and knees, pulling the kettlebells upwards.
- As the kettlebells rise, rotate your wrists so the bells rest on your forearms.
- Finish in a standing position with kettlebells at shoulder height.
Muscles worked
Primary Gluteus Maximus Hamstrings Quadriceps
Secondary Deltoid Anterior Erector Spinae Obliques Rectus Abdominis Trapezius Upper Fibers Triceps Brachii
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