What is the difference between a clean and press and a clean and jerk?

The clean and press requires a strict overhead drive using only the upper body once the bells are racked. The clean and jerk allows for a second dip of the knees to help drive the weight upward.

How heavy should the kettlebells be for this movement?

Select a pair of kettlebells you can strictly press for at least five repetitions with perfect form. Prioritize the quality of the clean transition over maximum weight.

Is this exercise safe for people with shoulder issues?

If you have restricted overhead mobility, the press can cause impingement. Consult a professional to ensure your thoracic spine and shoulder blades move correctly before adding heavy loads.

Double Kettlebell Clean and Press Guide | Strength Training

Master the double kettlebell clean and press with our step-by-step guide to build shoulder strength, power, and full-body stability.

How to Perform

Place two kettlebells on the floor slightly in front of you and stand with your feet at shoulder-width distance.
Hinge at your hips and grip the handles, then hike the bells back between your legs to generate momentum.
Drive your hips forward explosively and pull the bells upward, rotating your wrists so the bells land softly in the rack position.
Tense your glutes and core while holding the kettlebells against your chest with your elbows tucked.
Press both kettlebells vertically until your arms are fully locked out overhead with your biceps next to your ears.
Lower the weights back to the rack position under control before returning them to the floor for the next rep.

Common Mistakes

Casting the bells too far away from the body during the clean
Allowing the kettlebells to bang against the forearms
Arching the lower back excessively during the overhead press
Failing to engage the legs for a stable foundation

Muscles Worked

Primary movers

Shoulders

Stabilizers

Triceps
Upper Back
Glutes
Hamstrings

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders