Double Kettlebell Clean to Push Press

Instructions for proper form

1. Start by standing with your feet shoulder-width apart and two kettlebells placed between your feet. 2. Hinge at the hips and squat down to grip the kettlebells with a pronated grip. 3. Engage your core and explosively drive through your heels to raise the kettlebells towards your shoulders while extending your hips. 4. Rotate your wrists to bring the kettlebells into the rack position at shoulder height. 5. From the rack position, press the kettlebells overhead while maintaining a straight posture. 6. Lower the kettlebells back to the rack position and repeat for the desired number of reps. Ensure your elbows remain close to your body throughout the movement and avoid overarching your back.

Common mistakes to avoid

Avoid using your lower back to lift the kettlebells; instead, engage your hips and legs. Don’t let your elbows flare out excessively during the clean, and ensure you keep your wrists neutral to prevent strain.

Benefits

Specific benefits of the exercise

This exercise enhances muscular endurance and strength in the shoulders and promotes coordination and explosive power.

Expected results and timeframe

With consistent training 2-3 times per week, individuals can expect improved shoulder strength, core stability, and overall functional fitness within 4-6 weeks..

Who this exercise is best for

This exercise is best suited for individuals with a solid fitness foundation, particularly those looking to develop upper body strength and explosive power, such as athletes and individuals participating in functional training.

Scientific studies supporting its effectiveness

Research indicates that ballistic exercises like the kettlebell clean and press can significantly improve power output and strength in trained individuals, contributing to better athletic performance and functional movement.

Variations

Beginner modifications

Beginners can start with lighter kettlebells or perform the movement as a single-arm kettlebell clean to push press, focusing on mastering form before adding intensity.

Advanced progressions

Advanced progressions include adding a squat during the clean or performing the exercise on one leg to increase instability and core activation.

Integrations

Complementary exercises

Complementary exercises include push-ups, kettlebell swings, and overhead shoulder presses to enhance shoulder stability and strength.

Super set recommendations

Super set this exercise with pull-ups or bent-over rows to target opposing muscle groups and enhance muscle endurance.

Sample workout routines

An example routine: 1) Double Kettlebell Clean to Push Press (3 sets of 8-10 reps), 2) Kettlebell Swings (3 sets of 12-15 reps), 3) Plank (3 sets of 30-60 seconds) for core stability.

Exercise combinations

Combine with lower body exercises such as squats or deadlifts to create a full-body workout emphasizing both upper and lower body strength.

Best time to do this exercise in your workout

This exercise can be performed as part of a strength training or power-focused segment of your workout, ideally towards the middle when you have the most energy.