Two-Arm Kettlebell Clean
The Two-Arm Kettlebell Clean is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The calves and glutes and hamstrings and lower back and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Two-Arm Kettlebell Clean work?
The Two-Arm Kettlebell Clean primarily works the Shoulders. Secondary muscles include the Calves, Glutes, Hamstrings, Lower Back, Traps, which assist during the movement.
Is the Two-Arm Kettlebell Clean good for beginners?
The Two-Arm Kettlebell Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Two-Arm Kettlebell Clean?
You need kettlebells to perform the Two-Arm Kettlebell Clean. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.