kettlebell two arm clean
The kettlebell two arm clean is a dynamic movement that targets the deltoids while also engaging the traps and forearms. It requires coordination, explosive power, and proper technique to safely transition the kettlebell from the ground to the rack position.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
trapsforearms
Instructions
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
