Double Kettlebell Clean
A clean with a kettlebell in each hand, swung from between the legs into a two-bell front rack. The doubled load builds hip power and a solid rack for double presses, squats and carries.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Traps (Trapezius)
- Forearm Flexors
- Biceps
- Front Delts
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–8
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with two kettlebells on the floor just in front of the feet, stance slightly wider than hip-width, then hinge and grip one handle in each hand.
Hike both bells back between the legs, forearms close to the inner thighs.
Snap the hips forward and let the bells float up close to the body.
Rotate the hands around the handles so the bells settle softly onto the backs of the forearms.
Finish tall in the rack: elbows tucked, wrists straight, bells against the chest.
Drop the bells back into the backswing and repeat, or park them on the floor.
Breathing: Exhale as the bells land in the rack and inhale on the backswing.
Coaching tips
Hike them high
Elbows stay close
Zip up the jacket
Common mistakes
Stance too narrow for both bells
Swinging the bells out wide
Bent wrists in the rack
Squatting instead of hinging
Safety notes
Master the single-bell clean before doubling up.
Leave enough room between the feet for both bells to pass.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.