Exercise guide
Two-Arm Kettlebell Clean
The Two-Arm Kettlebell Clean moves two kettlebells from a hinged starting position into the shoulder rack. The shoulders are listed as the primary muscle group, while the glutes, hamstrings, calves, lower back, and traps contribute to the pull and receiving position.
Training context
Two-Arm Kettlebell Clean Explained
The kettlebells should travel close to the body and rotate around the hands rather than flipping over and striking the forearms. Hip extension creates the main acceleration, while the arms guide the bells into the rack.
Use matching kettlebells and enough floor space to set them down safely. Practice the rack position and hand insertion with a light load before increasing speed.
Technique overview
Guide the kettlebells around the hands
Begin with both kettlebells between the feet and hinge into a stable start. Drive through the hips to accelerate the bells upward, then guide the hands through the handles so the kettlebells settle softly against the forearms. Finish in a balanced rack position. Reverse the movement under control rather than dropping the bells from the shoulders.
Treat this as an overview and use a range, pace, and setup you can control.