Double Kettlebell Outside Clean

Instructions for proper form

Stand with your feet shoulder-width apart, kettlebells placed between your feet. Engage your core. Hinge at your hips and bend your knees slightly to grab the kettlebells with a neutral grip. In one explosive movement, swing the kettlebells up and then clean them to your shoulders, positioning your elbows under the kettlebells in the front rack position. Keep your chest up, back straight, and drive through your heels to return to standing. Ensure the kettlebells follow a vertical path close to your body throughout the movement.

Common mistakes to avoid

Avoid rounding your back during the hinge; be careful not to swing the kettlebells away from your body or using excessive momentum; do not let your knees collapse inward during the squat; always ensure a strong grip on the kettlebells.

Benefits

Specific benefits of the exercise

The Double Kettlebell Outside Clean enhances hip explosiveness, improves grip strength, and works on coordination and timing. It effectively targets the glutes while also engaging multiple muscle groups for a full-body workout.

Expected results and timeframe

With consistent training (2-3 times per week), expect increased glute strength and improved athletic performance in about 4-6 weeks. Enhanced muscle definition and overall body conditioning may take longer but should start to become visible within 8-12 weeks..

Who this exercise is best for

This exercise is best for intermediate athletes, individuals looking to improve their explosive strength and athletes in sports requiring hip power, such as sprinting, jumping, and weightlifting.

Scientific studies supporting its effectiveness

Studies have shown that ballistic exercises like the kettlebell clean improve muscular strength and power, particularly in the lower body, which is critical for athletic performance (Zacheo & Mazzoleni, 2020; Spörri et al., 2019).

Variations

Beginner modifications

For beginners, start with a single kettlebell clean or perform the clean without adding weight. Focus on mastering the hip hinge motion and building confidence and strength before progressing.

Advanced progressions

Advanced variations include increasing the kettlebell load, performing the clean from a deficit (standing on an elevated surface), or combining it with other dynamic movements, such as a kettlebell snatch or jerk.

Integrations

Complementary exercises

Complementary exercises include Romanian deadlifts, Goblet squats, kettlebell swings, and hip thrusts to further enhance glute engagement and overall strength.

Super set recommendations

Super set with bodyweight squats or lunges to maintain glute activation and endurance, or pair with kettlebell swings for increased cardiovascular challenge.

Sample workout routines

1. Warm-Up: Dynamic stretches and light kettlebell swings. 2. Main Set: 3-4 sets of 10-12 Double Kettlebell Outside Cleans, superset with 10-12 Goblet Squats. 3. Finisher: 3 sets of kettlebell swings for 15-20 reps.

Exercise combinations

Combine the Double Kettlebell Outside Clean with other ballistic exercises like the kettlebell snatch or jerk for a comprehensive full-body workout focusing on power and strength.

Best time to do this exercise in your workout

Perform the Double Kettlebell Outside Clean early in your workout after a proper warm-up, as part of your strength training or explosive power segment to ensure maximum energy and focus.