Double Kettlebell Clean

Muscles worked by the Double Kettlebell Clean

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeForearm FlexorsWrist Flexor MusclesTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Double Kettlebell Clean

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.

Form 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.

At a glance

Double Kettlebell Clean in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cow Face Pose
• Three-Legged Downward Dog
• Chest-Supported Kettlebell Row
• Double Kettlebell Bicep Curl
• Double Kettlebell Clean and Press
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Jerk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "double-kettlebell-clean",
  "name_en": "Double Kettlebell Clean",
  "name_de": "Double Kettlebell Clean",
  "name_es": "Clean con Dos Pesas Rusas",
  "description_en": "An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.",
  "description_de": "Eine explosive Hüftbeuge, die zwei Kettlebells gleichzeitig in die Rack-Position auf den Schultern bringt – die Grundlage für Double-KB-Drücken und -Jerken.",
  "description_es": "Un jalón de cadera explosivo que lleva dos pesas rusas simultáneamente hasta los hombros en posición de rack, base para los press y jerk con doble pesa rusa.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "forearm_flexors",
    "trapezius"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with two kettlebells on the floor between your feet, handles angled slightly inward.",
    "Hinge at the hips, grip the handles, and hike the kettlebells back between the legs.",
    "Explosively extend the hips to drive the kettlebells up along the body.",
    "As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders.",
    "Lower back to the hang by hinging at the hips and guiding the bells between the legs.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stelle dich mit zwei Kettlebells auf dem Boden zwischen deinen Füßen auf; Griffe leicht nach innen gedreht.",
    "Beuge die Hüften, greife die Griffe und schwinge die Kettlebells zwischen den Beinen nach hinten.",
    "Strecke die Hüften explosiv, um die Kettlebells am Körper nach oben zu treiben.",
    "Wenn sie Brusthöhe erreichen, führe die Hände durch die Griffe und fange sie in der Rack-Position auf den Schultern auf.",
    "Senke zurück in die Hang-Position, indem du die Hüften beugst und die Kettlebells zwischen die Beine führst.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ponte de pie con dos pesas rusas en el suelo entre tus pies, con las asas ligeramente giradas hacia adentro.",
    "Inclínate desde las caderas, agarra las asas y envía las pesas rusas hacia atrás entre las piernas.",
    "Extiende las caderas de forma explosiva para impulsar las pesas rusas hacia arriba a lo largo del cuerpo.",
    "Cuando lleguen a la altura del pecho, mete las manos por las asas para recibirlas en la posición de rack sobre los hombros.",
    "Baja de vuelta a la posición colgante inclinándote desde las caderas y guiando las pesas entre las piernas.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Führe die Hände durch die Griffe – lass die Kettlebells nicht umkippen und gegen die Handgelenke schlagen.",
    "Der Antrieb kommt aus den Hüften; die Arme führen nur die Bahn."
  ],
  "tips_es": [
    "Mete las manos por las asas — no dejes que las pesas se vuelquen y golpeen las muñecas.",
    "El impulso viene de las caderas; los brazos solo guían el trayecto."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-clean-start.webp",
      "peak": "images/flat/double-kettlebell-clean-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "double-kettlebell-clean");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.