Double Kettlebell Gorilla Clean

Instructions for proper form

Stand with your feet shoulder-width apart, with two kettlebells in front of you. Hinge at the hips and slightly bend your knees to grasp the kettlebells with a neutral grip. Engage your core and lift the kettlebells explosively while driving your hips forward. As you rise, pull the kettlebells towards your chest, allowing your elbows to flare out. Quickly rotate your wrists to establish a front rack position. Ensure your back remains straight and eyes forward. Reverse the motion by lowering the kettlebells back to the ground, maintaining control throughout the movement.

Common mistakes to avoid

Avoid rounding your back during the lift, as this can lead to injury. Do not initiate the movement with your arms; the power must come from your hips. Ensure you maintain a stable core to prevent rocking or swaying. Additionally, do not allow your knees to cave inward when rising up.

Benefits

Specific benefits of the exercise

The Double Kettlebell Gorilla Clean effectively strengthens the glutes, enhances hip explosiveness, improves coordination, and builds upper body strength. It also involves a strong core engagement and aids in developing grip strength.

Expected results and timeframe

With consistent practice, individuals can expect to see increased glute strength and overall power output within 4-6 weeks. Coordination and stability might improve within the first couple of weeks..

Who this exercise is best for

This exercise is best suited for advanced athletes, CrossFit participants, and individuals looking to enhance athletic performance, particularly in sports that require explosive movements. It is also beneficial for those wanting to increase their strength training intensity.

Scientific studies supporting its effectiveness

Research has shown that ballistic movements, like kettlebell cleans, can enhance power and force production in athletes, thereby improving overall athletic performance. The Journal of Strength and Conditioning Research supports the effectiveness of kettlebell training for functional strength and stability.

Variations

Beginner modifications

For beginners, start with a single kettlebell or perform the movement without any weight to focus on form. Another option is to perform a traditional clean with a lighter kettlebell to master the movement patterns before progressing to the double kettlebell version.

Advanced progressions

Advanced practitioners can add a squat after the clean or transition into a kettlebell snatch for an added intensity challenge. Increasing the kettlebell weight or adding pauses at the front rack position can also enhance the exercise’s difficulty.

Integrations

Complementary exercises

Complement this exercise with kettlebell swings, Bulgarian split squats, or Russian twists to develop a more holistic strength routine focused on the lower body and core.

Super set recommendations

Super set with Romanian deadlifts or bent-over rows to target the posterior chain effectively. Doing this can enhance overall muscle engagement and increase workout efficiency.

Sample workout routines

An example workout could include: 3 sets of 10 Double Kettlebell Gorilla Cleans, followed by 3 sets of 12 kettlebell swings and 3 sets of 10 Bulgarian split squats on each leg.

Exercise combinations

Combine this exercise with hip thrusts and lunges for a comprehensive lower body workout that focuses on glutes, hamstrings, and quads.

Best time to do this exercise in your workout

This exercise should be performed during the strength portion of your workout when your energy levels are highest, ideally after a proper warm-up, and before any conditioning work.