Double Kettlebell Waiter Clean to Thruster

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand. 2. Clean the kettlebells to the waiter position by pulling the kettlebells up your body while rotating your wrists so your palms face inwards. 3. Keep your elbows tucked close to your body with your kettlebells resting on your forearms. 4. From this position, squat down by bending at your knees and hips, keeping your chest upright and back straight. 5. As you rise from the squat, push through your heels and thrust upward, pressing the kettlebells overhead until your arms are fully extended. 6. Return to the starting position and repeat. Focus on maintaining a tight core and proper alignment throughout the movement.

Common mistakes to avoid

1. Allowing the elbows to flare out during the clean. 2. Leaning forward or rounding the back during the squat or thrust. 3. Not maintaining a strong core which can lead to lower back strain. 4. Pressing the kettlebells overhead without a proper squat, skipping the full movement pattern. 5. Using weights that are too heavy, compromising form.

Benefits

Specific benefits of the exercise

1. Develops shoulder stability and strength. 2. Improves core strength and overall body control. 3. Enhances functional movement patterns used in daily activities. 4. Increases cardiovascular fitness due to the compound nature of the exercise.

Expected results and timeframe

With consistent training, you can expect improved shoulder strength, enhanced power in your overhead movements, and better overall muscular endurance within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for individuals with an advanced fitness level, particularly those involved in functional training, athletes needing shoulder strength and stability, and anyone looking to improve their compound movement proficiency.

Scientific studies supporting its effectiveness

Studies suggest that kettlebell exercises, especially complex movements like the thruster, can significantly enhance muscular endurance and power output when regularly incorporated into training, as highlighted by research published in the Journal of Sports Science.

Variations

Beginner modifications

Begin with bodyweight squats and shoulder presses before advancing to the kettlebell. Alternatively, use a single kettlebell or lower weight to master the movement pattern before switching to double kettlebells.

Advanced progressions

To increase the intensity, incorporate explosive movements, such as a kettlebell snatch or add a plyometric jump at the end of the thruster. You can also increase the weight of the kettlebells or perform the exercise on an unstable surface.

Integrations

Complementary exercises

1. Kettlebell Goblet Squat. 2. Dumbbell Shoulder Press. 3. Kettlebell Swings. 4. Pull-ups for overall upper body strength.

Super set recommendations

Pair the Double Kettlebell Waiter Clean to Thruster with Kettlebell Rows to create a super set that targets both upper body pushing and pulling movements.

Sample workout routines

A sample routine could include 3 sets of 10-12 Double Kettlebell Waiter Clean to Thruster followed immediately by 3 sets of 8-10 Kettlebell Deadlifts, finishing with core work, such as Plank Variations.

Exercise combinations

Combine the Double Kettlebell Waiter Clean to Thruster with exercises like Turkish Get-Ups and Kettlebell Snatches for a comprehensive full-body workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength or power section of your workout, ideally after your dynamic warm-up and before any isolated movements targeting smaller muscle groups.