Double Kettlebell Clean: Both Bells Up Without Bruised Forearms
A bell in each hand, hike both back and clean them together into the rack: elbows tucked, catches quiet.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Wide stance, two bells
Feet a little wider than for one bell, both bells a short step in front of you.
- 2
Hike both back
Hinge, grip both handles and hike them back high between your legs.
- 3
Snap with elbows close
Snap your hips forward and keep both elbows close to your body, so the bells travel up, not out.
- 4
Catch both quietly
Open your hands and let both bells land on your forearms together. Elbows tucked, fists at your collarbones.
- 5
Back into the hike
Drop them back between your legs for the next rep. Park them on the floor at the end.
- 6
The test
Both bells land together, quietly. When one bangs or lags, the set is over.
Watch for
- One bell arriving late. Your weaker side shows first; stop the set there.
- Elbows flaring, so both bells crash onto your forearms.
- Leaning back to catch them. Brace and stand tall instead.
Questions
Is the double kettlebell clean hard?
Harder than a one-arm clean: twice the load from one hip snap, and both bells have to land quietly at once. It builds hip power and a trunk that holds under real weight. Move to it when your one-arm cleans land softly every rep.
What weight for double cleans?
Two matching bells, each lighter than your one-arm clean bell. Heavy enough to need the hips, light enough to catch quietly.