Double Kettlebell Dead Clean

Muscles worked by the Double Kettlebell Dead Clean

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeForearm FlexorsWrist Flexor MusclesQuadsQuadriceps FemorisTrapsTrapezius

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 Dead Clean

1. Set two kettlebells on the floor between your feet.
2. Hinge down and grip both handles.
3. Drive explosively through your legs and hips.
4. Pull the kettlebells up and rotate them to the rack position.
5. Lower them back to the floor and repeat.

Form tips

• Guide the bells close to your body as they travel up.
• Keep your wrists straight as the bells settle into the rack.
• Reset a tight hinge position before every rep.

At a glance

Double Kettlebell Dead Clean in German & Spanish

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

Related exercises

• Clean
• Clean and Jerk
• Hang Clean
• Hang Power Clean
• Air Bike
• Burpees
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Swing Snatch

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-dead-clean",
  "name_en": "Double Kettlebell Dead Clean",
  "name_de": "Double Kettlebell Dead Clean",
  "name_es": "Dead Clean con Dos Pesas Rusas",
  "description_en": "An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.",
  "description_de": "Ein Clean mit zwei Kettlebells, bei dem beide Kugeln durch eine explosive Hüftstreckung vom Boden in die Rack-Position gezogen werden.",
  "description_es": "Un clean con dos pesas rusas desde el suelo que desarrolla potencia de cadera llevando ambas pesas a la posición de rack.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "forearm_flexors",
    "quadriceps",
    "trapezius"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "clean",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set two kettlebells on the floor between your feet.",
    "Hinge down and grip both handles.",
    "Drive explosively through your legs and hips.",
    "Pull the kettlebells up and rotate them to the rack position.",
    "Lower them back to the floor and repeat."
  ],
  "instructions_de": [
    "Stelle zwei Kettlebells auf dem Boden zwischen deinen Füßen auf.",
    "Beuge dich herunter und greife beide Griffe.",
    "Treibe explosiv durch Beine und Hüften.",
    "Ziehe die Kettlebells nach oben und rotiere sie in die Rack-Position.",
    "Senke sie zurück auf den Boden und wiederhole die Übung."
  ],
  "instructions_es": [
    "Coloca dos pesas rusas en el suelo entre tus pies.",
    "Inclínate y agarra ambas asas.",
    "Empuja de forma explosiva con las piernas y las caderas.",
    "Tira de las pesas rusas hacia arriba y gíralas hasta la posición de rack.",
    "Bájalas de vuelta al suelo y repite."
  ],
  "tips_en": [
    "Guide the bells close to your body as they travel up.",
    "Keep your wrists straight as the bells settle into the rack.",
    "Reset a tight hinge position before every rep."
  ],
  "tips_de": [
    "Halte den Rücken beim Abheben gerade und den Rumpf fest.",
    "Führe die Kettlebells eng am Körper nach oben.",
    "Lass die Kugeln sanft ins Rack rotieren, statt sie gegen die Unterarme schlagen zu lassen."
  ],
  "tips_es": [
    "Genera la fuerza con las caderas, no con los brazos.",
    "Mantén las pesas cerca del cuerpo durante la subida.",
    "Recibe en el rack con suavidad, sin golpear los antebrazos."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-dead-clean-start.webp",
      "peak": "images/flat/double-kettlebell-dead-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-dead-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.