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Double Kettlebell Clean and Push Press

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Explosive full-body compound lift with two kettlebells that cleans from ground to rack then push presses overhead, targeting quads, glutes, shoulders, lats, and core for power, strength, and conditioning.

About Exercise

Equipment

Kettlebell

Difficulty

4/5 • Advanced

Primary Muscle Groups

Shoulders, Quads, Glutes

Secondary Muscles

Obliques, Forearms, Calves, Chest

Popularity Score

Goals

Strength

Power

Conditioning

Hypertrophy

Training Style

Weightlifting

Functional Training

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts, Medial Delts

Quads

8/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max, Glute Medius

Hamstrings

7/10

Biceps Femoris, Semitendinosus, Semimembranosus

Lats

7/10

Teres Major

Traps

7/10

Upper Traps, Mid Traps

Lower Back

6/10

Erector Spinae

Abs

6/10

Rectus Abdominis, Transverse Abdominis

Triceps

6/10

Lateral Head, Medial Head

Obliques

5/10

External Obliques

Forearms

4/10

Flexors

Calves

3/10

Gastrocnemius

Chest

3/10

Upper Chest

Programming

Typical Rep Range

3-10 reps

Rest Between Sets

60-120 seconds • Longer for heavier sets

How to Perform

Place two kettlebells on the floor between feet shoulder-width apart. Stand with feet hip-width, hinge at hips to grip handles overhand, back straight and chest up.

Hike kettlebells back between legs to load hips.
Explosively drive hips forward and extend legs to clean kettlebells to rack at shoulders with elbows tucked.
From rack, dip knees slightly while keeping torso upright.
Drive through legs and hips to generate momentum.
Press kettlebells overhead to full lockout with arms extended.
Lower kettlebells controlled to rack, then to ground if repeating full cycle.

Coaching Tips

Form Cues

Drive with hips, not arms.
Elbows tight to ribs in rack.
Punch through to catch softly.
Head neutral, eyes forward.
Core braced throughout.
Full lockout overhead.

Breathing

Inhale during the hike and clean phase; brace core and exhale forcefully during the drive and press.

Tempo

1-0-1

Range of Motion

Kettlebells from ground to rack at shoulders via hip extension, then shallow leg dip to full overhead lockout with arms straight and kettlebells over shoulders.