The Kettlebell Two Arm Clean exercise is a full body movement that targets the legs, hips, back, shoulders, and arms. It involves using a kettlebell to bring the weight from the floor to the racked position at shoulder level.
How to perform
Step by step instructions:1. Start by standing with your feet shoulder-width apart. Place a kettlebell on the floor between your feet.
2. Squat down and grab the kettlebell with both hands, keeping your back flat and chest up.
3. Engage your core and lift the kettlebell off the floor by extending your hips and knees explosively.
4. As the kettlebell reaches about chest level, continue to pull it up with your arms while simultaneously rotating your hands so that your palms are facing each other.
5. As the kettlebell reaches shoulder level, quickly rotate your elbows underneath it and catch it in the racked position at shoulder level. Your forearm should be vertical and the kettlebell should rest against your forearm and bicep.
6. Lower the kettlebell back down to the starting position by reversing the movement, keeping your back flat and chest up throughout.
7. Repeat the movement for the desired number of repetitions.
Tips:
- Keep your core engaged throughout the movement to protect your lower back.
- Use the power from your legs and hips to drive the kettlebell up.
- Focus on maintaining a smooth, controlled movement without using momentum to swing the kettlebell.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.