Double Kettlebell Clean

An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.

How to do it

1. Stand with two kettlebells on the floor between your feet, handles angled slightly inward.
2. Hinge at the hips, grip the handles, and hike the kettlebells back between the legs.
3. Explosively extend the hips to drive the kettlebells up along the body.
4. As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders.
5. Lower back to the hang by hinging at the hips and guiding the bells between the legs.
6. Repeat for the recommended number of repetitions.

Tips

• Spear the hands through — don't let the kettlebells flip over and bang the wrists.
• Drive with the hips; the arms only guide the path.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Front deltoid, Erector spinae, Forearm flexors, Traps