Double Kettlebell Bottoms Up Clean

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a kettlebell in each hand by the handle, positioned upside down (bottoms up). 2. Engage your core and maintain a slight bend in your knees. 3. Initiate the movement by hinging at your hips, shifting your torso forward while keeping your back straight. 4. Drive through your heels and extend your hips forward explosively to raise the kettlebells. 5. Pull the kettlebells upwards while rotating your wrists to flip them back into the front rack position at shoulder height. 6. Make sure your elbows are tucked in and the kettlebells rest against your forearms. 7. Lower the kettlebells back to the start position by reversing the movement, keeping control. 8. Repeat for the desired number of reps while maintaining a firm grip and stable posture throughout.

Common mistakes to avoid

1. Rounding the back during the hip hinge can lead to injury, so always keep a neutral spine. 2. Allowing the kettlebells to swing away from your body can lead to a loss of control. 3. Failing to engage your core can affect stability. 4. Not controlling the kettlebell’s descent can cause strain; focus on a controlled motion.

Benefits

Specific benefits of the exercise

1. Builds strength in the glutes and hips. 2. Improves shoulder stability and grip strength. 3. Enhances core activation and balance due to the bottoms-up position.

Expected results and timeframe

With consistent training, you can expect to see noticeable improvements in glute strength and stability within 4-6 weeks. Enhanced core engagement and grip strength may be observed sooner, within the first 2-4 weeks..

Who this exercise is best for

This exercise is best for athletes looking to enhance hip explosiveness, individuals focused on improving glute strength, and those engaged in functional fitness or kettlebell training.

Scientific studies supporting its effectiveness

Studies indicate that kettlebell training significantly improves strength, power, and endurance. Research published in the ‘Journal of Strength and Conditioning Research’ supports the effectiveness of compound exercises, showing improvements in muscle activation patterns with kettlebell training.

Variations

Beginner modifications

Use a single kettlebell to practice the movement before advancing to double kettlebell cleans. Alternatively, practice the hip hinge and kettlebell front rack position with lighter weights to improve technique.

Advanced progressions

Increase the weight of the kettlebells as you progress, or incorporate a single-arm variation for added core stability challenge. You can also include a jump at the end of the lift for explosive power.

Integrations

Complementary exercises

Incorporate other glute activation exercises such as hip thrusts, kettlebell swings, and deadlifts to complement the Double Kettlebell Bottoms Up Clean.

Super set recommendations

Superset this exercise with a heavy deadlift or squat variation to maximize glute engagement and strength building.

Sample workout routines

1. Warm-up: Dynamic stretches and mobility work. 2. Circuit: 3 rounds of Double Kettlebell Bottoms Up Clean, Kettlebell Swings, and Bulgarian Split Squats. 3. Cool down: Static stretching focusing on hip and glute muscles.

Exercise combinations

Combine this exercise with other kettlebell movements such as Russian twists for core work, or kettlebell lunges to target lower body strength.

Best time to do this exercise in your workout

The Double Kettlebell Bottoms Up Clean is best performed in the strength training section of your workout. It can serve as a key compound movement after dynamic warm-up and before isolation exercises.