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Exercise 0552 · REF 7Ba7bQ2

Kettlebell Two Arm Clean exercise animation

Kettlebell Two Arm Clean

Category
Shoulders
Equipment
Kettlebell
Target
Delts

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.

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 towards you.
  2. Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
  3. Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
  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. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Two Arm Clean primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Forearms.

More Shoulders Exercises

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More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press 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 Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell Two Arm Clean work?
The Kettlebell Two Arm Clean primarily targets the delts, with the traps and forearms assisting.
What equipment do I need for the Kettlebell Two Arm Clean?
The Kettlebell Two Arm Clean is done with a kettlebell.
What's a good alternative to the Kettlebell Two Arm Clean?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.