Exercise library · Shoulders

How to Do Two-Arm Kettlebell Clean

Step-by-step instructions, muscles worked and workouts that use the two-arm kettlebell clean.

How to do it

1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
3. Lower the kettlebells back to the starting position and repeat.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.