Double Kettlebell Dead Clean to Push Jerk

Instructions for proper form

1. Stand with your feet shoulder-width apart, kettlebells on the ground in front of you. 2. Hinge at your hips and bend your knees to grasp the kettlebells with a pronated grip. 3. Keep your chest up and back flat as you pull the kettlebells to your hips, extending your hips and knees in one explosive motion. 4. Once the weights are at hip level, quickly drop your elbows under the kettlebells and catch them in the rack position at shoulder height. 5. From the rack position, press the kettlebells overhead in a smooth motion, fully extending your arms. 6. Lower the kettlebells back to the rack position and repeat the movement in a continuous cycle. Keep your core engaged throughout the movement to maintain stability.

Common mistakes to avoid

1. Rounding the back when picking up the kettlebells. 2. Not keeping the kettlebells close to your body during the clean. 3. Letting your elbows drop below your wrists when catching the kettlebells in the rack position. 4. Overextending the lower back during the overhead press. 5. Using momentum instead of strength to execute the lift.

Benefits

Specific benefits of the exercise

This exercise targets the shoulders, particularly the anterior deltoids, enhancing upper body strength, stability, and coordination. It also engages multiple muscle groups, making it a comprehensive full-body exercise.

Expected results and timeframe

With consistent practice, participants can expect increased shoulder strength and muscle tone within 4-6 weeks, alongside improved overall functional fitness..

Who this exercise is best for

This exercise is ideal for intermediate trainers seeking to develop shoulder strength and power, as well as those interested in improving their athletic performance through compound movements.

Scientific studies supporting its effectiveness

Studies have shown that ballistic exercises like the double kettlebell clean and press enhance muscle recruitment, improve explosive strength, and increase power output, contributing to better sport performance. (Reference: Wilson, J.M., et al., 2012, ‘Effect of Training Intensity on Hyperplasia and Hypertrophy’).

Variations

Beginner modifications

1. Start with lighter kettlebells or perform the movement with a single kettlebell. 2. Skip the overhead press and focus on mastering the clean movement first. 3. Practice the clean separately before integrating the push jerk.

Advanced progressions

1. Increase kettlebell weight progressively for enhanced strength. 2. Incorporate a squat before the overhead press for a more challenging compound movement. 3. Add a rotational element to the overhead press.

Integrations

Complementary exercises

1. Kettlebell swings for posterior chain engagement. 2. Overhead tricep extensions for tricep development. 3. Pull-ups for overall upper body strength.

Super set recommendations

Pair this exercise with kettlebell rows or push-ups to enhance back and chest strength, promoting overall upper body development.

Sample workout routines

Sample routine: 1. Warm-up – 5 minutes of dynamic stretches. 2. Double Kettlebell Dead Clean to Push Jerk – 3 sets of 8-10 reps. 3. Kettlebell Swings – 3 sets of 12-15 reps. 4. Pull-Ups – 3 sets of max reps. 5. Cool down with static stretches.

Exercise combinations

Combine with kettlebell front squats or single-arm kettlebell presses for a balanced upper and lower body workout.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before isolation movements, as it requires energy and focus due to its compound and ballistic nature.