Two-Arm Kettlebell Clean

A intermediate strength exercise for the shoulders, done with a kettlebell.

Two-Arm Kettlebell Clean: finishing position

Main muscles: Shoulders
Also works: Calves, Glutes, Hamstrings, Lower back and Upper back
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Two-Arm Kettlebell Clean

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
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.
Lower the kettlebells back to the starting position and repeat.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Two-Arm Kettlebell Clean

Questions

What muscles does the Two-Arm Kettlebell Clean work?

Mainly the shoulders, with the calves, glutes, hamstrings, lower back and upper back helping.

Is the Two-Arm Kettlebell Clean good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Two-Arm Kettlebell Clean?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.

How many sets and reps of the Two-Arm Kettlebell Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).