Double Kettlebell Clean and Press
Primary
Full Body
Secondary
Shoulders, Core, Glutes
Equipment
Kettlebell
Difficulty
Advanced
Type
Push
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For training your full body, the Double Kettlebell Clean and Press is a solid advanced-level pushing movement in the compound category. Use early in workouts for strength and power development when fresh.
Everything You Need to Know About the Double Kettlebell Clean and Press
The Double Kettlebell Clean and Press is a advanced exercise exercise that targets your Shoulders and Glutes and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use early in workouts for strength and power development when fresh. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with solid kettlebell experience and shoulder mobility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Double Kettlebell Clean and Press work?
Primary
Secondary
Stabilizers
Step-by-step: Double Kettlebell Clean and Press
- 1
Stand with feet hip-width apart, two kettlebells between your feet.
- 2
Hinge at hips and grip both kettlebells firmly.
- 3
Clean both kettlebells to rack position in one explosive motion.
- 4
Press both kettlebells overhead simultaneously.
- 5
Lower kettlebells back to rack position with control.
- 6
Return to starting position and repeat for desired reps.
What are the best tips for the Double Kettlebell Clean and Press?
Master single kettlebell clean and press before progressing.
Keep elbows close to body during the clean phase.
Engage core tightly throughout the entire movement.
Use leg drive to initiate the press for heavier weights.
Mistakes to watch for on the Double Kettlebell Clean and Press
Cleaning kettlebells unevenly causing imbalance.
During any pressing movement like the Double Kettlebell Clean and Press, this mistake reduces how effectively your Shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Shoulders driving the movement, something is off.
Flaring elbows during the press portion.
Letting your elbows drift wide during the Double Kettlebell Clean and Press shifts load onto your shoulder joint instead of your Shoulders. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not bracing core leading to lower back strain.
A compromised back position during the Double Kettlebell Clean and Press puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled power.
Bouncing or using momentum during the Double Kettlebell Clean and Press takes work away from your Shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Double Kettlebell Clean and Press?
Advanced athletes with solid kettlebell experience and shoulder mobility.
How to Program the Double Kettlebell Clean and Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 5-6 reps. Rest 90-120 seconds between sets.
What are good alternatives to the Double Kettlebell Clean and Press?
Kettlebell Clean and Press
Thruster (Kettlebell)
Clean and Press
Other Variations
- Single Kettlebell Clean and Press
- Alternating Kettlebell Press
- Push Press Double Kettlebell
- Kettlebell Jerk
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Double Kettlebell Clean and Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master single kettlebell technique first.
- Use appropriate weight for your skill level.
- Ensure adequate shoulder mobility before attempting.