GymPlan AITwo-Arm Kettlebell Clean
Two-Arm Kettlebell Clean is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your calves, glutes, hamstrings, lower back and traps.
How to do the two-arm kettlebell clean
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 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.
- Lower the kettlebells back to the starting position and repeat.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialTwo-Arm Kettlebell Clean alternatives
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Handstand Push-UpsBodyweight · ExpertFAQ
What muscles does the two-arm kettlebell clean work?
It mainly works your shoulders; your calves, glutes, hamstrings, lower back and traps assist.
How many sets and reps of two-arm kettlebell clean should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the two-arm kettlebell clean good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.