Double Kettlebell Squat Clean

Instructions for proper form

1. Start by standing with your feet shoulder-width apart, with a kettlebell in each hand resting at your sides. 2. Hinge at your hips while keeping your back straight and chest upright, and swing the kettlebells slightly back between your legs. 3. Forcefully extend your hips and knees, swinging the kettlebells upward while pulling your elbows up high. 4. As the kettlebells rise, transition your hands to a rack position at shoulder height, letting the kettlebells rest on your forearms. 5. Lower into a squat by bending your knees while keeping your torso upright and kettlebells in the front rack position. 6. Push through your heels to return to a standing position, ensuring to keep your core engaged throughout the movement.

Common mistakes to avoid

1. Rounding or overextending the back during the swing. 2. Allowing knees to cave inward during the squat. 3. Lifting too heavy, leading to poor form. 4. Not fully extending hips and knees when rising.

Benefits

Specific benefits of the exercise

The double kettlebell squat clean enhances explosive strength, coordination, and overall athletic performance by targeting multiple muscle groups simultaneously.

Expected results and timeframe

With consistent practice, individuals can expect improved lower body strength and explosiveness within 4-6 weeks, provided they maintain a progressive training approach..

Who this exercise is best for

This exercise is ideal for intermediate lifters seeking to enhance strength and power for sports performance, as well as those looking to improve their overall conditioning.

Scientific studies supporting its effectiveness

Research indicates that ballistic exercises like the kettlebell clean can improve dynamic strength and power output, making it effective for improving athletic performance (Reference: ‘Effects of ballistic resistance training on power output and muscle activation’ – Journal of Strength & Conditioning Research).

Variations

Beginner modifications

1. Kettlebell Goblet Squat – start with one kettlebell held in front of your chest. 2. Bodyweight Squats – perform squats without weights to master the form.

Advanced progressions

1. Single-leg Kettlebell Squat Clean – incorporate single-leg balance for added difficulty. 2. Adding a press at the top of the squat for increased overhead strength.

Integrations

Complementary exercises

1. Kettlebell Snatch – for explosive strength training. 2. Lunges – to further develop leg strength and mobility.

Super set recommendations

Super-set with kettlebell deadlifts to target posterior chain musculature following the squat cleans.

Sample workout routines

1. Warm-up (5-10 mins), 2. Double Kettlebell Squat Clean (3 sets of 8-10 reps), 3. Kettlebell Snatch (3 sets of 6-8 reps), 4. Kettlebell Lunges (3 sets of 10 reps per leg), 5. Cool down (5 mins).

Exercise combinations

Combine with kettlebell swings for a high-intensity conditioning workout.

Best time to do this exercise in your workout

Best performed early in the workout when energy levels are high, typically after a comprehensive warm-up and before heavy lifting moves.