TETSUKettlebell Two Arm Clean
The Kettlebell Two Arm Clean is a kettlebell exercise for the shoulders that primarily targets the delts, with the traps and forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Kettlebell Two Arm Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- 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.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Two Arm Clean work?
The Kettlebell Two Arm Clean primarily targets the delts. The traps and forearms work as supporting muscles.
What equipment do I need for the Kettlebell Two Arm Clean?
You need a kettlebell to perform the Kettlebell Two Arm Clean.
How many sets and reps of the Kettlebell Two Arm Clean should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell Two Arm Clean works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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