Shoulders exercise · kettlebell
Kettlebell Two Arm Clean
The kettlebell two arm clean is a kettlebell exercise that targets the shoulders (deltoids), with the traps and forearms assisting.
- Target muscle
- Delts
- Also works
- Traps, forearms
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell two arm clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and forearms work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
