Two-Arm Kettlebell Clean

Two-Arm Kettlebell Clean is a power and skill - hip-driven clean to the front rack exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings, Quadriceps
Secondary muscles: Deltoid, Trapezius, Forearm gripping muscles, Obliques
Exercise type: Power and skill - hip-driven clean to the front rack

Exercise technique

Floor
Place both kettlebells between your feet.
Hinge
Soften knees and send hips backward.
Grip
Take the handles and establish natural back alignment.
Drive
Push into the floor and extend hips and knees, raising the loads close to you.
Hand transition
Keep elbows close and insert your hands into the handles under control.
Rack
Settle bells softly against the forearms and support them at the torso.
Return
Bring the loads back along a close path and hinge down to the start.

Key technique points

Generate power from the hips first.
Do not curl the weights in a broad arm arc.
Soften rack contact.
Avoid excessive backward wrist bending.
Do not throw your lower back backward during hip extension.
Match both load speeds.

Common mistakes

Striking the forearms

Do not flip the bells over your hands in a large arc and let them land hard.

Lifting with the biceps

Do not try to generate clean power through a curl.

Rounding the lower back

Maintain back support in the bottom hinge.

Moving loads away

Do not lengthen the shoulder lever unnecessarily en route to the rack.

Spreading elbows

Do not disrupt rack entry with a sideways swing.

Leaning back at the top

Do not finish hip extension with lumbar hyperextension.

Frequently asked questions