Double Kettlebell Dead Clean to Push Press

Instructions for proper form

1. Start by standing with your feet shoulder-width apart, kettlebells resting between your feet. 2. Hinge at your hips, bending your knees slightly, and grasp the kettlebells with a pronated grip. 3. Engage your core and straighten your back as you lift the kettlebells off the ground in one smooth motion, standing up tall. 4. As you bring the kettlebells to a ‘clean’ position at your shoulders, rotate your wrists so that your palms face forward. 5. From this position, press the kettlebells overhead by extending your arms fully while keeping your core tight. 6. Lower the kettlebells back down to the clean position, then descend to the starting position. 7. Repeat the movement while maintaining good posture and control throughout.

Common mistakes to avoid

1. Rounding your back during the lift, which can lead to injury. 2. Flaring your elbows out too much during the clean phase, instead keep them tucked in. 3. Not engaging the core, which can lead to instability. 4. Overextending your lower back during the overhead press.

Benefits

Specific benefits of the exercise

1. Engages multiple muscle groups for a full-body workout. 2. Improves shoulder strength and stability. 3. Enhances explosive power and coordination.

Expected results and timeframe

With consistent practice, you can expect to see improved shoulder strength and full-body stability within 4-6 weeks, along with enhanced muscular endurance and coordination..

Who this exercise is best for

This exercise is best for intermediate to advanced lifters looking to enhance their shoulder strength, core stability, and overall athletic performance. It’s particularly beneficial for athletes and those involved in sports requiring explosive upper body strength.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like kettlebell cleans and presses can lead to significant improvements in strength and power output (Zourdos et al., 2016). Additionally, a study by Santos et al. (2018) supports the benefits of ballistic training for enhancing muscular endurance and performance.

Variations

Beginner modifications

1. Use lighter kettlebells or perform the exercise with just one kettlebell. 2. Focus on mastering the clean motion separately before combining it with the push press. 3. Try the exercise without weight to get familiar with the movement pattern.

Advanced progressions

1. Increase the weight of the kettlebells for added resistance. 2. Add a pause at the overhead position to increase difficulty. 3. Incorporate a low squat between cleans for added strength challenge.

Integrations

Complementary exercises

1. Kettlebell swings for explosive hip drive. 2. Push-ups for added upper body strength. 3. Goblet squats for leg power. 4. Planks for core stability.

Super set recommendations

Pair with kettlebell swings or push-ups to create a super set that targets both upper and lower body strength effectively.

Sample workout routines

A sample routine could include: 1. Warm-up: 5-10 minutes of dynamic stretching. 2. Double Kettlebell Dead Clean to Push Press: 3 sets of 8-10 reps. 3. Kettlebell Swings: 3 sets of 15-20 reps. 4. Goblet Squats: 3 sets of 10-12 reps. 5. Core exercise (Plank): 3 sets of 30-60 seconds.

Exercise combinations

Combine with exercises like kettlebell snatches for more explosive movements or dumbbell rows to enhance back strength.

Best time to do this exercise in your workout

Best performed as part of a strength training circuit or after a warm-up in your workout routine, ideally focusing on compound movements.