Double Kettlebell Clean to Thruster

Instructions for proper form

1. Start with your feet shoulder-width apart, holding a kettlebell in each hand with a pronated grip. 2. Hinge at your hips and lower your kettlebells towards the floor, keeping your back straight. 3. As you hinge, allow your kettlebells to pass close to your body. 4. Explode upwards through your hips and legs, pulling the kettlebells up to your shoulders in a clean motion. 5. Once the kettlebells reach your shoulders, press them overhead into a thruster position, ensuring your core is tight and your back remains straight. 6. Lower the kettlebells back to your shoulders and then back down to the starting position in a controlled manner. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Rounding your back during the hip hinge, which can lead to injury. 2. Not keeping the kettlebells close to the body, making the lift inefficient. 3. Overextending the arms when pressing overhead; keep a stable core. 4. Using too much weight that sacrifices form.

Benefits

Specific benefits of the exercise

The Double Kettlebell Clean to Thruster targets not only the shoulders but also engages the legs, core, and back for a full-body workout, enhancing strength and coordination.

Expected results and timeframe

With consistent training (2-3 times a week), users can expect improved shoulder strength, increased power in the legs, and enhanced overall muscular endurance in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to improve their full-body strength, athletes needing explosive power, and fitness enthusiasts aiming for functional training.

Scientific studies supporting its effectiveness

Studies indicate that compound movements like the kettlebell clean to thruster enhance muscle recruitment across multiple muscle groups, improving overall strength and cardiovascular conditioning.

Variations

Beginner modifications

Begin with a single kettlebell or perform the clean and thruster in two distinct motions to reduce complexity. Focus on mastering each segment before combining them.

Advanced progressions

Increase the weight of the kettlebells or perform the exercise on an unstable surface (like a BOSU ball) to challenge balance and core stability. You could also incorporate a jump at the end of the thruster for added power.

Integrations

Complementary exercises

Incorporate exercises such as kettlebell swings, goblet squats, and push-ups to enhance shoulder and overall body strength.

Super set recommendations

Pair the Double Kettlebell Clean to Thruster with exercises like pull-ups or rows to target upper body strength while engaging the core.

Sample workout routines

1. Warm-up: Dynamic stretches and light cardio. 2. Superset: Double Kettlebell Clean to Thruster (3 sets of 8-10 reps) with push-ups (3 sets of 10-15 reps). 3. Accessory Work: Goblet Squats (3 sets of 10-12 reps) and Plank (3 sets of 30-60 seconds). 4. Cool down: Stretching exercises for flexibility.

Exercise combinations

Combine with lower body movements like kettlebell deadlifts or lunges for a full-body circuit targeting explosive strength and endurance.

Best time to do this exercise in your workout

Incorporate this exercise as part of the strength training section of your workout, ideally after your warm-up and before isolation exercises for shoulders and arms.