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Double Kettlebell Clean
Double kettlebell clean that redirects swing momentum to rack position, targeting glutes, hamstrings, and quads to build explosive power and coordination; commonly scaled by kettlebell weight or single-arm variation.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Quads
Secondary Muscles
Lats, Traps, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Quads
8/10Rectus Femoris, Vastus Lateralis
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Lats
5/10Traps
5/10Upper Traps, Lower Traps
Shoulders
4/10Anterior Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
60-120 seconds
How to Perform
Place two equal kettlebells 12-18 inches in front of feet, shoulder-width stance. Hinge at hips to grip handles neutrally, back flat, lats engaged.
- Hike kettlebells back between legs with hip hinge, arms relaxed.
- Explosively drive hips forward, extending knees and body upward.
- Pull elbows tight to sides as bells rise past waist.
- Rotate hands around bells to catch in rack on forearms near chest.
- Brace core and glutes in rack position, standing tall.
- Unravel bells forward from rack, hinge hips to descend controlled between legs.
- Repeat for reps, guiding bells smoothly.
Coaching Tips
Form Cues
- Drive with hips, not arms.
- Keep bells close to body.
- Tuck elbows in tight.
- Brace core throughout.
- Catch with straight wrists.
Breathing
Inhale during backswing and descent; exhale forcefully during hip drive and catch.
Tempo
1-0-1
Range of Motion
Kettlebells travel from ground level through hip hinge to full rack at shoulders, with elbows under bells and wrists straight.
Safety
Safety Notes
- Master single kettlebell clean first.
- Use lighter weights to perfect technique.
- Avoid if acute back or shoulder pain.
- Ensure clear space for swing path.
- Use chalk for grip if needed.
Spotting
Not recommended; perform in open space with self-control, use lighter bells for safety.
Common Mistakes
- Rounding back during hinge.
- Curling bells with arms.
- Letting bells crash on forearms.
- Casting bells away from body.
- Poor core bracing in rack.
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist injuries
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion for rack position
Build Up First
- Proficient kettlebell swing
- Master single kettlebell clean
Also known as
Double KB Clean, Kettlebell Double Clean, Double Bell Clean
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