Double Kettlebell Clean to Sots Press

Instructions for proper form

Stand with your feet shoulder-width apart and hold a kettlebell in each hand at hip level with a pronated grip. Initiate a hip hinge by bending your hips back and keeping your back straight while lowering the kettlebells. As they pass your knees, explosively extend your hips and pull the kettlebells upward, allowing momentum to bring them to shoulder height. Rotate your wrists as you catch the kettlebells in a racked position. Squat down into a full squat with the kettlebells still in the racked position. From the squat position, press the kettlebells overhead until your arms are fully extended. Carefully lower the kettlebells back to the racked position and stand back up, then repeat the sequence. Maintain a neutral spine throughout the movement and engage your core to avoid arching your back.

Common mistakes to avoid

Avoid rounding your back during the hip hinge; ensure a straight spine. Don’t lift the kettlebells too high without using your hips for power; they should float up, not be pulled by your arms. Ensure your knees are tracking over your toes during the squat to prevent strain. Don’t allow kettlebells to drift too far forward during the press, maintain them in line with your body.

Benefits

Specific benefits of the exercise

The Double Kettlebell Clean to Sots Press improves shoulder strength, enhances core stability, and increases coordination. It is also effective for developing explosive power through a full-body movement pattern.

Expected results and timeframe

If performed consistently 2-3 times a week, you can expect increased shoulder stability and strength within 4-6 weeks. Improved overall power and coordination may take up to 8-12 weeks of regular training..

Who this exercise is best for

This exercise is best for intermediate lifters looking to enhance their strength and power in the shoulders, and for individuals who want to incorporate a dynamic, full-body exercise into their training regime.

Scientific studies supporting its effectiveness

Research in strength training suggests that the combination of ballistic movements with compound lifting increases muscle activation and power output, as seen in studies published in the Journal of Sports Science and Medicine.

Variations

Beginner modifications

Beginners can start with single kettlebell variations, using a lighter weight. They can perform the clean and press separately instead of in one fluid motion, and practice the squat portion with bodyweight before adding kettlebells.

Advanced progressions

Advanced practitioners can increase the load of the kettlebells, increase the speed of execution, or add pauses at different positions (such as a pause in the squat) to increase time under tension.

Integrations

Complementary exercises

Complement this exercise with kettlebell swings for hip power and shoulder presses for additional overhead strength. Also consider incorporating core work such as planks for stability.

Super set recommendations

Super set with kettlebell single-arm rows or push-ups for added upper body strength and endurance.

Sample workout routines

Sample routine: (1) Warm-up: 5-10 minutes of dynamic stretching. (2) 4 sets of Double Kettlebell Clean to Sots Press, (3) 4 sets of Kettlebell Swings, (4) 4 sets of Plank (30 seconds), (5) 10-15 minutes of cool-down stretching.

Exercise combinations

Combine this exercise with leg presses or deadlifts on lower body focused days for balanced training, ensuring adequate recovery for the shoulder muscles.

Best time to do this exercise in your workout

The Double Kettlebell Clean to Sots Press is best performed early in your workout after your warm-up, either as a main strength lift or part of a dynamic circuit.