Description

The kettlebell two arm clean is a compound exercise that targets multiple muscle groups and improves coordination and power.

Starting Position

Start by standing with feet shoulder-width apart, holding a kettlebell with both hands between the legs.

Technical Execution

Initiate the movement by hinging at the hips and bending the knees slightly, then explosively extend the hips and knees to bring the kettlebell up, catching it in the rack position at shoulder level.

Range of Motion

Ensure a full range of motion by lowering the kettlebell back down to the starting position and repeating the movement fluidly.

Variations

Variations include the single arm clean, alternating arm clean, and kettlebell clean and press.

Common Mistakes

Common mistakes include using improper form, not engaging the core, and swinging the kettlebell with momentum.

Practical Advice

Focus on maintaining a stable core, using a controlled movement, and keeping the shoulders packed throughout the exercise.

Additional Notes

For beginners, it's recommended to start with a lighter kettlebell to master the technique before progressing to heavier weights.

Difficulty Level

Intermediate

Equipment Needed

Kettlebell

Primary Muscles

Secondary Muscles