5 sets of double kettlebell cleans - 10 reps at 50%, 10 reps at 75%, and 10 reps at 100%. Rest 2-5 minutes between each round.

Always start with the kettlebells in the bottom position between your legs and with straight arms. The double kettlebell swing is a fundamental movement that when learned, can also lead to more advanced movements like double kettlebell cleans, thrusters, etc. You will also develop a powerful hip snapping motion that will transfer into any sport or physical activity you choose.

The clean is a really fast bicep curl. 0:43. A full round comprises all reps at each weight. Now that you know a little more about the benefits and the power of this exercise, here’s some of the key points on how to do the clean …

The double kettlebell clean and press is the ultimate move for combining upper and lower body strength. T he Double Kettlebell Clean Exercise is a powerful, full-body movement that will build explosive strength and power.

That’s exactly what the kettlebell clean is, with the added bonus that comes with the swing elements found within it.

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With a kettlebell in each hand perform a clean.

Next squat down with the kettlebell in the racked position. Justin Rewa 727 views. The premise of Kettlebell STRONG!

There are three different training cycles within the “Strong!” program. T he Double Kettlebell Clean is a powerful exercise that builds explosive power and strength throughout your entire body.

It can be done by advanced and beginner lifters with the proper form. It’s not surprising that this exercise would translate into improved strength and performance with other lifts and sports. Double Kettlebell Clean Instructions - Duration: 0:43. This is the case with the double kettlebell clean and jerk. So you’ll do a set at 50%, rest 30-60 seconds, a set at 75%, rest again, and then a final set of 10 at 100%. Finally drive up and press both bells overhead. It will work almost every muscle group in the body. The Strong!

Performing the double clean will help you build a powerful grip.

Double Kettlebell Clean Exercise Steps. Now that you know a little more about the benefits and the power of this exercise, here’s some of the key points on how to do the clean … It’s not surprising that this exercise would translate into improved strength and performance with other lifts and sports.

The double kettlebell swing is a fundamental movement that when learned, can also lead to more advanced movements like double kettlebell cleans, thrusters, etc.

This is the case with the double kettlebell clean and jerk. This process is detailed in the multi-phase, multi-mechanism “Strong!” program. For those counting - this workout, if done for the full thirty minutes, consists of 300 double kettlebell cleans. Double Kettlebell Clean, Squat and Press. If you look back at iron history you’ll see that old-time greats like Arnold used to favor cheat curls - what ended up being a reverse grip hang power clean. It’s an incredible exercise for building your posterior chain once mastered and is a fantastic addition to your routine.