Shoulders
Double Kettlebell Clean and Press
A foundational strength exercise for developing overhead power and total-body coordination with kettlebells.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.