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All exercises

Kettlebell two arm clean

Intermediate

Kettlebell two arm clean is a compound kettlebell exercise for the front delts, also working the traps and forearms.

What it works

Primary muscle

Front delts

Also works

TrapsForearms

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
  2. 2Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
  3. 3Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
  4. 4As 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. 5Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

What to do instead

  • Kettlebell alternating hang cleanKettlebell
  • Kettlebell double alternating hang cleanKettlebell
  • Kettlebell bottoms up clean from the hang positionKettlebell
  • Kettlebell one arm jerkKettlebell
  • Kettlebell one arm clean and jerkKettlebell
  • Kettlebell double jerkKettlebell

Harder variations

  • Kettlebell one arm clean and jerkKettlebell
  • Kettlebell double jerkKettlebell
Logged today · 2 min restKettlebell two arm clean

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