Difficulty level: Intermediate
Target Muscle: Glutes
Equipment: Kettlebell
Instructions for proper form
1. Start by standing with your feet shoulder-width apart, kettlebells positioned between your feet. 2. Bend at your hips and knees to grasp the kettlebells with a neutral grip, palms facing your body. 3. Engage your core and keep your back straight as you initiate the clean by driving through your heels, extending your hips and knees. 4. Pull the kettlebells upwards explosively, allowing them to travel close to your body. 5. As you raise the kettlebells, rotate your wrists to catch them in the front rack position with elbows tucked in. 6. Lower them back down to the starting position while maintaining control and proper posture. Repeat for desired repetitions.
Common mistakes to avoid
1. Using a rounded back during the lift. 2. Allowing the kettlebells to swing too far from the body. 3. Not engaging the core, leading to instability. 4. Performing the movement too quickly without control, increasing the risk of injury.
Benefits
Specific benefits of the exercise
The double kettlebell clean helps to develop explosive power in the glutes, enhances grip strength, and improves overall coordination and stability.
Expected results and timeframe
With consistent practice, individuals can expect increased lower body strength and improved functional movement patterns within 4 to 6 weeks..
Who this exercise is best for
This exercise is best for intermediate lifters looking to improve their strength and power, athletes in sports requiring explosive movements, and those aiming to enhance full-body conditioning.
Scientific studies supporting its effectiveness
Research indicates that ballistic exercises like the kettlebell clean can significantly enhance power output and recruit fast-twitch muscle fibers, which are essential for sports performance.
Variations
Beginner modifications
Beginners can start with a single kettlebell clean or use lighter kettlebells to master the hip hinge movement and form before progressing to the double kettlebell clean.
Advanced progressions
Advanced athletes can increase the weight of the kettlebells or incorporate a double kettlebell jerk immediately after the clean for added intensity.
Integrations
Complementary exercises
Complement this exercise with squats, deadlifts, and kettlebell swings to enhance overall lower body strength and explosiveness.
Super set recommendations
A recommended superset could include the double kettlebell clean followed by kettlebell front squats to maximize glute engagement and endurance.
Sample workout routines
An example routine may include: 1. Warm-up 2. Double Kettlebell Clean (3 sets of 8-10 reps) 3. Kettlebell Goblet Squats (3 sets of 10-12 reps) 4. Kettlebell Swings (3 sets of 12-15 reps) 5. Core exercises.
Exercise combinations
Combine with other kettlebell exercises like the overhead press or snatch to create a comprehensive full-body workout.
Best time to do this exercise in your workout
The best time to perform the double kettlebell clean is during the strength or power segment of your workout, ideally when your muscles are fresh.