Two-Arm Kettlebell Clean

How to do the Two-Arm Kettlebell Clean

1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
3. Lower the kettlebells back to the starting position and repeat.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	calves, glutes, hamstrings, lower back, traps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Iron Cross Dumbbell Dumbbell One-Arm Upright Row Dumbbell Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Dumbbell Raise Dumbbell

Easier than the Two-Arm Kettlebell Clean

Same movement pattern, lower entry difficulty — work up from here.

Low Pulley Row To Neck beginner · Cable Machine Sled Overhead Backward Walk beginner · Other Equipment Smith Machine One-Arm Upright Row beginner · Machine

Harder than the Two-Arm Kettlebell Clean

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Two-Arm Kettlebell Clean with

Opposing middle back work — alternate sets without extra rest.

One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back Alternating Renegade Row middle back

Common questions

What muscles does the Two-Arm Kettlebell Clean work?

The Two-Arm Kettlebell Clean primarily works the shoulders, with the calves, glutes, hamstrings, lower back, and traps as secondary movers. One-Arm Kettlebell Snatch, Clean and Press, and Double Kettlebell Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Two-Arm Kettlebell Clean?

Kettlebells. Without kettlebells, Iron Cross, Dumbbell One-Arm Upright Row, and Back Flyes - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Two-Arm Kettlebell Clean suitable for beginners?

It is rated intermediate. Start with Low Pulley Row To Neck, Sled Overhead Backward Walk, and Smith Machine One-Arm Upright Row and work up.

Where should the Two-Arm Kettlebell Clean go in a workout?

Early — the Two-Arm Kettlebell Clean is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset One-Arm Kettlebell Row and Two-Arm Kettlebell Row later.

Similar exercises

One-Arm Kettlebell Snatch Kettlebell Clean and Press Barbell Double Kettlebell Snatch Kettlebell Iron Cross Dumbbell Dumbbell One-Arm Upright Row Dumbbell Low Pulley Row To Neck Cable Machine