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Kettlebell Two Arm Clean

Kettlebell Two Arm Clean

The Kettlebell Two Arm Clean is a dynamic and powerful exercise that targets multiple muscle groups in the body. This exercise involves using a kettlebell to perform a fluid and explosive movement that helps to build strength, power, and coordination. During the Kettlebell Two Arm Clean, you start in a slightly squatting position with your feet shoulder-width apart, holding the kettlebell between your legs. As you initiate the movement, you explosively extend your hips and knees, using the momentum to propel the kettlebell upwards. Your upper body remains engaged as you guide the kettlebell to a front rack position, with your elbows tucked in and the kettlebell resting on your forearm and shoulder. This exercise primarily targets the muscles in your lower body, including your glutes, hamstrings, and quadriceps. It also engages your core muscles to stabilize the movement and protect your spine. Additionally, the Kettlebell Two Arm Clean activates your shoulder muscles, including your deltoids, as they work to control and stabilize the weight. To maximize the benefits of the Kettlebell Two Arm Clean, it is important to maintain proper form and technique throughout the movement. Remember to engage your core, keep your back straight, and use the power from your lower body to generate force. By incorporating this exercise into your fitness routine, you can enhance your overall strength, power, and athletic performance.

Instructions

  • Start by standing with your feet shoulder-width apart, knees slightly bent, and a kettlebell on the floor between your feet.
  • Hinge at the hips and bend your knees to lower yourself down, keeping your back straight and reaching for the kettlebell with both hands.
  • Grip the kettlebell handle firmly and engage your core muscles.
  • Drive through your legs and hips, and as you stand up, pull the kettlebell up, keeping it close to your body.
  • As the kettlebell rises, flip your wrists and guide it to your chest, allowing your elbows to bend and your palms to face upward.
  • Once the kettlebell reaches your chest, quickly drop your elbows and rotate your wrists to catch the kettlebell in the front rack position.
  • Make sure the kettlebell is resting against the forearm and not on the wrist.
  • Reverse the movement by slowly lowering the kettlebell back down to the starting position between your feet.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize results and minimize the risk of injury.
  • Engage your core and maintain a straight back throughout the exercise.
  • Use your hips and legs to generate power and momentum for the movement.
  • As you lift the kettlebell, aim to keep it close to your body and maintain control at all times.
  • Gradually increase the weight of the kettlebell as you become stronger and more comfortable with the exercise.
  • Incorporate this exercise into a well-rounded workout routine that includes strength training, cardio, and flexibility exercises.
  • Warm up properly before performing the kettlebell two arm clean to prevent muscle strains or injuries.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.
  • Stay hydrated and fuel your body with nutritious foods to support your workouts and promote overall health.
  • Consider consulting with a fitness professional to ensure you are performing the exercise correctly and safely.

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