The Double Kettlebell Clean is probably one of my favourite exercises OF ALL TIME.
That’s a bold statement given the myriad of exercises out there.
But I’m confident in saying that there aren’t many exercises that can combine strength, power, tension, conditioning and bodybuilding like the double clean.
In fact, performing the double clean for reps – let’s say 50 – is one heck of a workout by itself.
Some important teaching points…
-Cleaning the bells involves using a powerful hip snap (a clean is a swing), so make sure that you can really float the bells with your swing. You’ll thank me by rep #20
-“Quiet Elbows” are key in preventing the bells from crashing into your forearms. Keep your elbows tight to your body. Don’t cast them out too far. Tame the arc.
-Another way of looking at how to re-clean the bells is to just drop them and then get the ___ out of the way by powerfully hingeing your hips.
-You will need a wider than usual stance when working with double-KBs mainly because, well, there are 2 of them and you’ll need more space between your knees to get them through.
-When you do get the bells in the rack position, hold there for at least 3 seconds maximizing tension by rooting yourself into the ground (remember yesterday’s email?). Doing this will make you stronger and will allow you to “get comfortable with discomfort”, as my mentor Geoff Neupert would say. <==IMPORTANT: That rack position – maintaining tension while racking 2 KBs is golden. If you want to get stronger, spend a lot of time in the rack.
Check out the video below for the Double Kettlebell Clean…
Have a great day,
P.S. Using the Double Clean for higher reps is a great way to finish your KB Revolution Fat Loss Training. Use them as a finisher for one of the Phase 3 workouts and your results will come fast & furious….