Kettlebell Two Arm Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Deltoid Lateral, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Kettlebell Clean
How to: Kettlebell Two Arm Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand.
- Lower the kettlebell down between your legs, hinging at the hips.
- In one motion, drive through your legs, engage your core, and lift the kettlebell to shoulder height.
- Elbows should stay close to your body as you bring the kettlebell up.
- Lower the kettlebell back down to the starting position and repeat for the desired repetitions.
Common Mistakes
- Not fully extending the arms at the top of the lift.
- Using too much momentum instead of strength.
- Inadequately engaging the core.
Modifications
- Perform the exercise with a lighter kettlebell.
- Complete the movement with one arm to reduce the load.
Tips
- Engage your core throughout the movement to maintain balance.
- Start with a lighter kettlebell to master the technique before progressing to heavier weights.
- Use a controlled motion to lift the kettlebell, avoiding any jerky movements.
Kettlebell Two Arm Clean Alternatives
Tags
strength
shoulders
kettlebell
conditioning
power
core