Kettlebell Double Power Cleans
Two-kettlebell power clean from the floor — explosive pull with quarter-squat catch, the loadable bilateral kettlebell clean.
Level: Advanced
Primary: Full Body
Secondary: Back - Lower Glutes Quads
Movement: Compound
Tags: Explosive Olympic Lift
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The posterior chain generates the pull. The traps drive the shrug. The quads catch the load in the quarter-squat. The deltoids rack the kettlebells. The trunk braces. The bilateral nature distributes the load symmetrically; the heavier loadability comes from both arms working together.
How to perform
Setup
Stand with two kettlebells on the floor between the feet. Hinge to grip them. Shins close to vertical, hips above knees, chest up.
Execution
Pull the kettlebells explosively from the floor. As they launch up, drop slightly under and catch in the front rack in a quarter-squat. Stand to lockout. Lower the kettlebells back to the floor.
Common mistakes
- Catching too deep. Quarter-squat catch.
- Banging the bells on the forearms.
- Soft rack.
- Bar drifting forward.
- Curling.
Progressions and regressions
Regress to double hang power cleans. To progress, work the squat clean or chain with presses.
Programming notes
Excellent power lift. 4 sets of 2-3 reps with full recovery, twice a week.
