Exercise guide · Intermediate · Compound

Kettlebell Two Arm Clean: How to Do It & Muscles Worked

The kettlebell two arm clean is a dynamic movement that targets the deltoids while also engaging the traps and forearms. It requires coordination, explosive power, and proper technique to safely transition the kettlebell from the ground to the rack position.

Primary muscles
Shoulders
Secondary muscles
Forearms , Traps
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell two arm clean
Front view: muscles worked by the kettlebell two arm clean. Primary: shoulders. Secondary: forearms and traps.
Back view: muscles worked by the kettlebell two arm clean. Primary: shoulders. Secondary: forearms and traps.
Primary Secondary

How to do the kettlebell two arm clean

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
  2. Step 2: Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
  3. Step 3: Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
  4. Step 4: 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.
  5. Step 5: Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell two arm clean by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Two Arm Clean alternatives

More exercises that train the shoulders as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.