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

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

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

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Body Weight · Delts Barbell One Arm Snatch Barbell · Delts Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable · 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 excessive back arching: Engage your core to maintain a stable torso position while pressing.. 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?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Kettlebell Two Arm Clean?

The Left Hook. Boxing trains your delts with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.