Kettlebell Two Arm Clean
Kettlebell Two Arm Clean fits into any delt-focused block, and an offset kettlebell centre of mass keeps the focus on delt size from every angle.
How to do Kettlebell Two Arm Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- 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.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Kettlebell Two Arm Clean Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Two Arm Clean Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Kettlebell Two Arm Clean
Swap Kettlebell Two Arm Clean For
Kettlebell Two Arm Clean — Frequently Asked Questions
How do you do the Kettlebell Two Arm Clean?
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you. Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Two Arm Clean work?
The Kettlebell Two Arm Clean primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Two Arm Clean should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Two Arm Clean good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Two Arm Clean?
Try the Barbell Standing Wide Military Press, Cable Standing Rear Delt Row (with Rope) or the Ez Barbell Anti Gravity Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
