How to Do the Double Kettlebell Clean & Press
The double kettlebell clean and press takes two bells from the floor to your shoulders, then overhead. It is a full-body lift that builds shoulder and hip power and a strong trunk. It is advanced because two bells demand tight technique and a solid clean.
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Muscles worked
Primary
- Shoulders
- Hamstrings
Secondary
- Triceps
- Glutes
- Abs
How to do the Double Kettlebell Clean & Press
- 1
Set two matching kettlebells in front of you and hinge back to grab both handles.
- 2
Hike the bells back between your legs, then snap your hips forward to clean them to the rack.
- 3
Settle both bells in the rack with your elbows tucked and your wrists straight.
- 4
Brace your abs, squeeze your glutes and press both bells overhead to lockout.
- 5
Hold the top with your biceps near your ears and your ribs down.
- 6
Lower the bells back to the rack with control.
- 7
Either press again from the rack, or swing the bells down and repeat the full clean.
Form cues to remember
- Hips snap, bells float up
- Ribs down at lockout
- Elbows tucked in rack
- Press in a straight line
Double Kettlebell Clean & Press video tutorial
Common mistakes
Pressing off the lower back
Squeeze your glutes and keep your ribs down so the press comes from your shoulders.
Banging the bells on your forearms
Keep the bells close and rotate your hands around the handle as they flip.
Pressing out in front
Press so your biceps end up beside your ears and the bells finish over your midfoot.
Rushing the clean
Reset your hinge each rep; a clean clean makes the press easier.
Sets and reps
| Strength | 4–5 sets of 3–5 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–8 reps, 90 seconds rest |
| Conditioning | 5 rounds of 5–6 reps, 30–60 seconds rest |
Pressing two bells loads your shoulders and lower back, so don't arch to finish a rep. Start with a single-arm clean and press before going heavy with two.
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Double Kettlebell Clean & Press FAQ
Is the double clean and press better than the single-arm version?
It lets you load more total weight and challenges your trunk to stay even. The single-arm version is easier to learn and shows side-to-side differences.
How heavy should I go on a double kettlebell clean and press?
Choose bells you can press for 5–6 clean reps without arching. For many lifters that is 26–53 lb (12–24 kg) per bell.
Why do my forearms hurt after kettlebell cleans?
The bells are crashing into your forearms. Keep them close to your body on the way up and rotate your hand around the handle as it flips.
