Double Kettlebell Waiter Clean

Instructions for proper form

Stand with your feet shoulder-width apart. Hold a kettlebell in each hand with your palms facing inward, in the waiter’s position. Engage your core and perform a hip hinge by slightly bending your knees and pushing your hips back, allowing the kettlebells to travel downward. As you lower the kettlebells, keep them close to your body while maintaining a neutral spine. When you reach your peak hinge, aggressively extend your hips forward to propel the kettlebells up, flipping them to the front rack position. Maintain stability and control throughout the movement, ensuring your elbows are locked at your sides and your shoulder blades are retracted. Return the kettlebells to the starting position in a controlled manner.

Common mistakes to avoid

Avoid rounding your back during the hip hinge; keep your spine straight and engage your core. Don’t let the kettlebells drift away from your body, and ensure you’re not using your arms too much to hoist the weights. Also, don’t rush the movement; focus on control and technique rather than speed.

Benefits

Specific benefits of the exercise

The Double Kettlebell Waiter Clean effectively targets the glutes, engages the core, and improves shoulder stability and strength. It’s a powerful compound movement that also challenges coordination and balance.

Expected results and timeframe

With consistent training 2-3 times a week, you can expect increased glute strength and muscle definition, improved core stability, and enhanced coordination within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced practitioners looking to build glute strength and enhance full-body coordination. It is ideal for athletes and individuals who are already comfortable with kettlebell training.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like kettlebell cleans can significantly improve functional strength and muscle recruitment (source: Journal of Strength and Conditioning Research). Additionally, Olympic-style movements have been found to enhance power output (source: Strength and Conditioning Journal).

Variations

Beginner modifications

For beginners, start with a single kettlebell and perform the exercise without the clean, focusing on the hip hinge movement. You can also use lighter weights or perform the exercise more slowly to master the form.

Advanced progressions

Advanced practitioners can increase the load or incorporate explosive movements, adding thrusters after the clean. You could also perform the clean with a jump or combine it with other ballistic movements for increased intensity.

Integrations

Complementary exercises

Complement this exercise with hip thrusts, kettlebell deadlifts, and bodyweight squats for enhanced glute activation and overall strength training.

Super set recommendations

Super set this exercise with barbell lunges or push-ups for a balanced workout that targets multiple muscle groups effectively.

Sample workout routines

1. Warm-up: Dynamic stretches and light kettlebell swings. 2. Main Set: 3 x 10 Double Kettlebell Waiter Cleans, 3 x 12 Kettlebell Deadlifts, 3 x 10 Push-Ups. 3. Cool Down: Stretching focused on glutes and shoulders.

Exercise combinations

Combine this with kettlebell snatches to target similar muscle groups while also enhancing cardiovascular fitness and explosiveness.

Best time to do this exercise in your workout

This exercise is best performed in the strength portion of your workout after your warm-up, preferably after core activation exercises to ensure stability and strength throughout the movement.