Primary
Full Body
Secondary
Shoulders, Core, Glutes
Equipment
Kettlebell
Difficulty
Advanced
Type
Push
See how Double Kettlebell Clean and Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The double kettlebell clean and press doubles the demand of the single-bell version, requiring symmetrical power production and creating significant conditioning stress. This advanced movement builds total-body strength while developing coordination between sides.
When to use it
Use early in workouts for strength and power development when fresh.
Who it's for
Advanced athletes with solid kettlebell experience and shoulder mobility.
Master the single kettlebell clean and press before attempting doubles. Clean both bells simultaneously by driving through your hips, catching in a solid rack position with elbows tucked. Press by creating tension through your core and driving both bells overhead together.
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Stand with feet hip-width apart, two kettlebells between your feet.
Hinge at hips and grip both kettlebells firmly.
Clean both kettlebells to rack position in one explosive motion.
Press both kettlebells overhead simultaneously.
Lower kettlebells back to rack position with control.
Return to starting position and repeat for desired reps.
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.
Use early in workouts when fresh for strength and power development. Program 4-5 sets of 5-6 reps with 90-120 seconds rest. Popular in kettlebell programs like Simple & Sinister progressions or as a conditioning staple in CrossFit-style training.
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 away from the intended path during the Double Kettlebell Clean and Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Not bracing core leading to lower back strain.
Changing your back position during the Double Kettlebell Clean and Press can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled power.
Bouncing or using momentum during the Double Kettlebell Clean and Press makes the movement harder to control and can shift work away from your Shoulders. Use a load you can move smoothly through the intended range.
Advanced athletes with solid kettlebell experience and shoulder mobility.
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.
This is one example of how Double Kettlebell Clean and Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Double Kettlebell Clean and Press
The Double Kettlebell Clean and Press primarily targets the Shoulders, Glutes, Hamstrings, making it an effective exercise for full-body development. Secondary muscles worked during the Double Kettlebell Clean and Press include Core, Triceps, Upper Back, providing additional training stimulus. Stabilizer muscles engaged include Lower Back, Forearms.
The Double Kettlebell Clean and Press is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with solid kettlebell experience and shoulder mobility. Focus on proper technique and consider starting with easier variations.
For the Double Kettlebell Clean and Press, the recommended approach depends on your goals. 4-5 sets of 5-6 reps. Rest 90-120 seconds between sets. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 10-12 reps.
Yes, the Double Kettlebell Clean and Press can be done at home with a kettlebell. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Double Kettlebell Clean and Press include: Kettlebell Clean and Press, Thruster (Kettlebell), Clean and Press. These exercises target similar muscle groups as the Double Kettlebell Clean and Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.