How to do the Kettlebell Two Arm Clean
Kettlebell Two Arm Clean is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Traps and Forearms.
Kettlebell Two Arm Clean demonstration · © GymiaFit
Kettlebell Two Arm Clean at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Forearms
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Two Arm Clean step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- 2Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- 3Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- 4As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
- 5Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Kettlebell Two Arm Clean — questions
What muscles does the Kettlebell Two Arm Clean work?
The Kettlebell Two Arm Clean primarily targets the Delts. It also recruits the Traps, Forearms as secondary movers.
What equipment do I need for the Kettlebell Two Arm Clean?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Two Arm Clean suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Two Arm Clean?
Kettlebell Alternating Press, Kettlebell Arnold Press, Kettlebell Double Jerk train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Two Arm Clean demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.