Shoulders Exercise · Kettlebell

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Kettlebell Two Arm Clean

The two-arm clean brings both kettlebells from the floor to the rack position using a hip-driven pull rather than an arm curl, and getting that timing right is what separates a clean rep from a muscled-up one. It's typically the setup move before a press or jerk rather than an exercise trained for its own sake. Absorbing the bells into the rack with soft knees saves the wrists from getting hammered.

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Category

Shoulders

Equipment

Kettlebell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Two Arm Clean

1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing toward you.
2. Bend your knees slightly and hinge at the hips, lowering the kettlebell toward the ground.
3. Explosively extend your hips and knees, using the momentum to pull the kettlebell up toward your shoulders.
4. As the kettlebell reaches shoulder height, rotate your wrists and catch it in the rack position, elbows tucked in and the weight resting on the back of your forearms.
5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Two Arm Clean mainly targets your Delts, with your Traps helping support the movement, along with your Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Featured in Curated Workouts

Train the Kettlebell Two Arm Clean with structured progression in these complete workout routines:

Level 2 · Intermediate 30 Min · ~340 kcal

Kettlebell Full Body Power & Swing Complex

4 Days/Wk · 8 Wks · 30 Min · ~340 kcal

Unbroken kettlebell complex building explosive hip hinge power, overhead stability, and cardiovascular grit.

Kettlebells Complex / Circuit GlutesHamstringsDeltoids

4 Movements

4 Exercises · 4 Rounds Start Workout →

FAQ

What muscles does the Kettlebell Two Arm Clean work?

The Kettlebell Two Arm Clean mainly works your delts. It also helps strengthen your traps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Two Arm Clean?

You do the Kettlebell Two Arm Clean with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Two Arm Clean?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Two Arm Clean?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.