Shoulders / Intermediate / Compound (multi-joint)

Two-Arm Kettlebell Clean

A kettlebell explosive exercise for the rear delts, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Rear delts

Secondary

Calves, Glutes, Hamstrings, Lower back (erectors), Upper traps

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Shoulders, Compound (multi-joint), Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
3. Lower the kettlebells back to the starting position and repeat.

Common mistakes

• ✗ Swinging the bell out and letting it crash onto the forearm.

  Why it hurts: The impact bruises the wrist and forearm.

  ✓ Instead: Keep the elbow close, pull the bell in a tight path and rotate the hand around the handle.

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