Two-Arm Kettlebell Clean

What it is

This compound exercise uses two kettlebells to explosively bring weight from the floor to your shoulders in a single fluid motion. It primarily develops power and strength in your shoulders. You will also feel significant engagement in your glutes, hamstrings, lower back, and traps.

Technique tips

• Push your hips back and keep your chest up for a strong starting position.
• Generate power from your legs and hips, not just your arms.
• Actively rotate your wrists as the kettlebells reach shoulder height.
• Keep the kettlebells close to your body throughout the entire pull.
• Control the descent, allowing the kettlebells to follow a similar path downwards.
• Breathe out forcefully as you drive the weight upwards from the floor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.