Kettlebell Double Squat Cleans
Two-kettlebell clean with full front-squat catch — the most loadable bilateral kettlebell clean, demanding rack mobility.
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: Basketball Football Rugby Track and Field Volleyball
Target muscles
The posterior chain generates the pull. The quads and glutes catch the load eccentrically in the deep squat. The deltoids rack the kettlebells. The trunk braces against the front-rack load through the deep position. The thoracic mobility demand is significant.
How to perform
Setup
Stand with two kettlebells on the floor. Hinge to grip them. Shins vertical, chest up.
Execution
Pull the kettlebells explosively from the floor. As they launch up, drop into a full front squat catching the bells in the rack. Stand out of the squat. Lower the kettlebells back to the floor.
Common mistakes
- Catching above parallel.
- Soft front rack.
- Knee diving inward in the squat catch.
- Loading without front-squat mobility.
- Standing out with elbows dropped.
Progressions and regressions
Regress to double power cleans. Build deep front squats with kettlebells separately. To progress, work clean complexes.
Programming notes
Most loadable bilateral kettlebell clean. 3-5 sets of 2-3 reps, twice a week.
