Double Kettlebell Clean

How to do it

1. Stand with two kettlebells on the floor between the feet, feet about shoulder-width apart.
2. Hinge down with a flat back and grip a handle in each hand.
3. Hike both bells back between the legs, then snap the hips forward to send them up.
4. As the bells rise, pull the elbows in and let the hands rotate so the bells roll around the wrists into the rack position.
5. Receive both bells on the forearms with the elbows tucked and the torso upright.
6. Let them drop and swing back between the legs for the next repetition.

Common mistakes

• Letting the bells flip over and hit the forearms. The hands turn as the bells rise so they roll gently into place; a bell that crashes down means the arm was straight too long.
• Curling the bells up. The hips do the lifting and the arms guide; if the biceps are working, the hip snap was late.
• Casting the bells out in front. They stay close to the body on the way up; a wide arc lands them out in front of the shoulders.
• Catching with the elbows out. The elbows come in to the ribs so the bells rest on the forearms and the chest, not on the shoulders.

Muscles worked

Primary

• Hamstrings

Secondary

• Calves
• Glutes
• Spinal Erectors
• Traps
• Shoulders