Advanced
KETTLEBELL TWO ARM CLEAN
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
2
Step:2 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
3
Step:3 Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
4
Step:4 As 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.
5
Step:5 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
