Two-Arm Kettlebell Clean

Shoulders

Two-Arm Kettlebell Clean

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell clean where you swing two bells from between your legs up to your shoulders using hip power.

Strength

Primary musclesShoulders

Secondary musclesCalves Glutes Hamstrings Lower Back Traps

Energy burned

≈ 35 kcalFor 3 × 8–12, rest 90s · ≈ 6.1 kcal/min

Estimate range 27–44 kcal (±25 %)

Muscle mass worked24 %

Effort during a set11.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet shoulder width apart and a kettlebell in each hand between your feet.
2Hinge at the hips, keep your back flat, and grip the handles.

How to perform

1Hike the bells back between your legs, then drive your hips forward explosively.
2Pull the bells up close to your body and bend your elbows, sending them to your shoulders.
3Rotate your hands around the bells to catch them at your chest with soft knees.
4Stand tall in the rack position, then lower the bells back down to start the next repetition.