Double Kettlebell Clean

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Kettlebell Exercise Information

RPM

Slow tempo:

Fast tempo:

Alternatives

Alternatives for this exercise are:

Common Mistake(s):

Double Kettlebell Clean

Broken wrist grip

Employing a broken wrist grip where wrist is extended (or flexed) and the line is broken at the wrist joint.
Casting the kettlebell

Casting or throwing the kettlebell(s) away from you.
Curling instead of rowing to keep the weight closer

Curling instead of rowing to keep the weight closer during the Pendulum swing, clean, or snatch.
No hand insertion or 45-degree angle

When cleaning and ending up in racking, there is no 45-degree angle of the handle within the palm achieved. There is no hand insertion and the handle remains horizontally within the crease between the fingers and palm.
Not regripping during the clean or snatch

Holding on tight or just not regripping during the clean or snatch which means not transitioning from a hook grip to a loose grip.
Seeing the palm of the hand in racking

The palm of the hand is facing forward in the racking position and usually, this is paired with the bell (the round bit of the kettlebell) being positioned on the outside of the arm rather than on the inside and the handle lays horizontally within the palm rather diagonally (45-degree angle).
The kettlebell is banging and not using high insertion

You are constantly generating too much or too little force with too much or not enough speed which results in banging/impact on the forearm or having to muscle up the weight.