Two-Arm Kettlebell Power Clean
Differentiation: Mechanics
This variation of a kettlebell clean is unique. Here is how: you bend down | and use your entire body to swing the weights up to your shoulders. This movement incorporates nearly all of your muscles. You lift both kettlebells simultaneously. This movement maximizes the amount of muscle strength you use.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the two kettelbells on the floor.
4) Stand with the two kettelbells between your feet.
5) Push your butt back.
6) ...and position your head forward.
7) Bend down to grasp a kettlebell in each hand.
8) ...and bring them up to between your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you raise both kettelbells up
3) ...until they reach your shoulders while twisting your wrists.
4) At the top of the movement, your palms should face each other
5) ...and the kettelbells should hang over the top of your hands.
6) Hold for a count of one second.
7) Inhale while you lower the kettelbells back to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep the kettlebells close to your body during the clean - to maintain maximum power and avoid injury.
Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.
Keep your head up and looking straight ahead.
Your hips should be thrust outward before you jump.
Be sure to flex your quads when powering your body to the standing position.
Keep the muscles in your torso contracted throughout the movement.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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