Master the Double Kettlebell Clean and Press: Benefits, Technique, and Safety Tips 

Kettlebells have revolutionized my approach to strength training. Their versatility allows for dynamic, full-body workouts that target multiple muscle groups while improving endurance and functional fitness.

The double kettlebell clean and press are among my favorite exercises, with the double clean being a key component. This powerhouse move seamlessly combines strength, coordination, and cardio.

In this blog, I’ll explain what makes this exercise so effective, how to perform it correctly, common mistakes to avoid, and essential safety tips. I’ll also offer expert advice to ensure you get the most out of your kettlebell practice. ^[1]

Understanding the Double Kettlebell Clean and Press

This workout is a powerhouse compound exercise that targets multiple muscle groups, including the upper body, shoulders, and back. This movement is a dynamic variation of the deadlift, a fundamental pattern in weightlifting.

The exercise involves lifting two kettlebells from the ground to the rack position and pressing them overhead in a single, fluid motion. While the focus is often on speed and power, it’s crucial to prioritize proper form and technique to avoid muscle imbalances and injury.

Mastering this enhances your strength and improves your coordination and overall functional fitness ^[2].

Benefits of the Double Kettlebell Clean and Press

The exercise is more than just a workout—it’s a functional fitness game-changer. Here are the key benefits:

1. Full-Body Strength Training

This movement targets major muscle groups: the shoulders, chest, core, glutes, hamstrings, and quads. It provides a whole-body workout, engaging many muscles at once, building strength that translates into everyday activities and athletic performance.

2. Functional Fitness

According to Dr. Kelly Starrett, a physical therapist, and expert in mobility, exercises like the clean and press mimic real-world movements. “The hip hinge and overhead press are essential for athletic performance and daily living,” he says.

3. Time-Efficient Workout

If you’re short on time, this move is your best friend. It combines the explosiveness of a clean with the strength-building overhead press, giving you a cardio and strength workout in one.

When time is limited, performing a few sets of these exercises can be an effective workout.

4. Explosive Power

The clean phase benefits athletes by improving hip drive and explosive power, which results in better performance in sports like sprinting, jumping, and throwing.

5. Calorie Burn and Fat Loss

Because it’s a compound movement, the double kettlebell clean and press raises your heart rate and burns calories efficiently. Certified trainer and kettlebell coach Pavel Tsatsouline notes that “a well-structured kettlebell program can torch fat while building muscle.”

6. Preparing for the Exercise

Before performing the exercise it is essential to prepare your body with a thorough warm-up and foundational strength training. Start with lighter weights to gradually build your strength and endurance.

Incorporate exercises like the goblet squat and push-ups to develop lower and upper body strength. Additionally, honing your Olympic lifting technique can be beneficial, as the workout has a variation of these movements.

Proper preparation ensures that you can perform the exercise safely and effectively, maximizing your strength training benefits.

Techniques to Perform the Double Kettlebell Clean and Press

Let me walk you through the step-by-step process of mastering the double KB clean and press for effective training. Proper form is crucial to reap the benefits and prevent injury.

Step-by-Step Guide

• Set-Up: Stand with feet shoulder-width apart and two kettlebells between your feet. Bend your knees slightly, hinge at the hips, and grip the kettlebell handles with palms facing you.
• Clean Phase: Drive through your hips, generating power to lift the kettlebells to the rack position (resting on your forearms and close to your chest). Keep your core engaged and maintain a proper squat position to ensure balance and effective power transfer.
• Press Phase: From the rack position, press the kettlebells overhead in a controlled motion. Lock your elbows out without hyperextending them.
• Return to Start: Lower the kettlebells back to the rack position, then hinge your hips to return them to the ground. 

Breathing Technique and Rack Position

Breathe in during the clean phase and exhale during the press. Proper breathing not only enhances performance but also prevents strain.

1. Double/Singular Kettlebell Clean & Press

Start in an athletic position with your knees bent and your hips hinged on, leaning your upper body forward. Mastering double cleans is crucial for an effective clean and press.

Please pick up a kettlebell in each hand and swing it through your legs and back, engaging your core and squeezing your glutes and hamstrings. As you swing the kettlebells through your legs, thrust your hips forward.

Swing your arms and bend your elbows to bring the kettlebells to shoulder height. Raise to an upright standing position as you press the kettlebells overhead. Reverse the movement to return to the starting position and repeat the sequence of movements. Keep your core engaged throughout the entire exercise.

Do as many repetitions as you can in 30 seconds. Rest for 30 seconds, then do as many repetitions as possible for the next 30 seconds.

Muscle Groups Worked

The double kettlebell clean and press workout is a full-body exercise that engages multiple muscle groups simultaneously, making it an excellent choice for building overall strength and endurance.

Here’s a breakdown of the primary muscles worked:

• Upper Body: Shoulders, triceps, and chest muscles are heavily engaged during the press phase.
• Back: The latissimus dorsi, trapezius, and rhomboids are activated during the clean phase and help stabilize the press.
• Legs: Quadriceps, hamstrings, and glutes are involved in the initial lift and provide the power needed for the clean.
• Core: Abdominals and obliques stabilize your body throughout the movement 

It helps build a balanced, strong physique by targeting these muscle groups.

Common Mistakes and How to Avoid Them

Even seasoned lifters make mistakes. Here are the most common ones I’ve seen—and made myself—and how to fix them:

• Using Excessive Weight – To master the movement, starting to use heavy weighs form. Start with lighter kettlebells to master the movement. Renowned trainer Dan John says, “Progression is key. Technique trumps weight every time.”
• Poor Posture – Rounded shoulders or an arched back can lead to injury. Engage your core and keep a neutral spine throughout the movement.
• Neglecting the Clean Phase – Many lifters rush through the clean to get to the press. Focus on a smooth, powerful kb clean to set yourself up for a strong press. 
• Rushing the Movement – This exercise isn’t about speed. Controlled movements maximize muscle engagement and prevent injury. 
• Overextension in the Press – Avoid locking out your elbows or leaning backward during the press. Keep your core tight to stabilize your spine.

Safety Precautions

As with any workout, safety comes first. Here’s how to stay injury-free while performing the double kettlebell clean and press:

• Warm-Up Properly – Dynamic stretches and mobility exercises, along with proper weight lifting techniques during warm-up, prepare your body for the demands of this movement. Shoulder circles, hip openers, and bodyweight squats are great options.
• Choose the Right Environment – Ensure you have enough space and a stable surface. Avoid cluttered areas to prevent accidents.
• Grip Safety – Sweaty hands can lead to dropped kettlebells. Use chalk or a towel to maintain a secure grip.
• Listen to Your Body – Pain or excessive fatigue are red flags. Rest when needed and avoid pushing through discomfort.
• Progression – If you’re new to kettlebells, start with single kettlebell movements to build confidence and strength before progressing to double kettlebells. 

Conclusion

The double kettlebell clean and press is a challenging yet rewarding exercise that delivers full-body benefits. Mastering the push press is crucial for maximizing the exercise’s overall benefits.

By focusing on the correct technique, avoiding common mistakes, and prioritizing safety, you’ll unlock strength, power, and endurance like never before.

I encourage you to incorporate this move into your training routine. In the comments, let me know if you have any questions or want to share your progress. Together, we’ll conquer the kettlebells!

Check out the Invincible Core Program if you want to avoid injuries while strengthening your back, flattening your belly, and getting your dream abs. This program comes with expert-approved exercises that will sculpt your abs, strengthen your back, and reduce joint stress while helping you avoid injury.

Frequently Asked Questions

What muscles do the kettlebell clean and press work?

 It works the glutes, hamstrings, quads, core, shoulders, traps, chest, triceps, lats, and forearms.

Are kettlebell cleans effective?

Yes, they improve explosiveness, grip strength, and core stability and serve as a foundation for other movements.

Is the kettlebell clean and press better than the barbell?

Kettlebells are better for balance, coordination, and mobility, while barbells are superior for heavy strength training.

What muscles does kettlebell swing to press work?

It targets glutes, hamstrings, core, shoulders, traps, triceps, chest, and forearms.