Double Kettlebell Dead Clean

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Double Kettlebell Dead Clean

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007 Kettlebell Dead Clean Double Kettlebell
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007 Kettlebell Dead Clean Double Kettlebell

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Kettlebell Exercise Information

Kettlebell Clean

A kettlebell clean is an exercise that brings the kettlebell from a position below the hips into a racking position via an explosive fast and clean movement. The most common starting positions are dead from the ground and the racking position.

Several different movements can be used to move the weight but the most common ones are the hip hinge and the squat.

The kettlebell clean is an important aspect of kettlebell training as with almost every kettlebell exercise the weight needs to be brought into the racking position. But besides that, it's also a great exercise for cardio, strength, and power.

Programming

How the kettlebell clean is programmed partly determines the goal it reaches. For strength, program heavy and lower reps; for endurance, program light to medium and higher volume; for power, program between medium and heavy weight with low reps.

Endurance

The kettlebell clean is a great exercise to program for endurance combos as it allows the muscles to have a little break by moving the work to other muscle groups. In the clean and jerk, for example, the jerk requires a lot from the upper body in regards to racking and the jerk itself. The clean breaks it up and allows the athlete to last longer.

Racking Position

No matter the variation of the kettlebell clean, the kettlebell(s) always end up in a racking position. The racking position is where the kettlebell(s) are held at chest height with the elbow(s) under the weight and the shoulders are pulled down. There is a lot to learn about racking, as it's not just for receiving the weight, but also for resting and transitioning.

When working with double kettlebells, always make sure to employ one of these kettlebell safety grips.

RPM

Slow tempo:

28RPM for the Double Kettlebell Dead Clean at a fast tempo.

Fast tempo:

32RPM for the Double Kettlebell Dead Clean at a fast tempo.

Alternatives

Alternatives for this exercise are:

Common Mistake(s):

This information flows through from Kettlebell Clean

  1. Broken wrist grip

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

  2. Elbow disconnected in racking due to tension

    The elbow is disconnected from the body in the racking position because everything is tight and tense.

  3. Flipping the kettlebell over the fist on the drop

    FLipping the kettlebell over the first on the drop from racking into the backswing for another clean or other action.

  4. 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).

  5. The drop from racking is not guided

    The drop from racking is not guided and results in a jerk on the arm.

  6. The heels are raised

    The heels are raised in the snatch, clean, or swing.

  7. Using a weight that’s too light for a ballistic/power exercise

    Using a weight that’s too light for a ballistic/power exercise.

Double Kettlebell Dead Clean

  1. 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.

  2. Not creating tension between you and the kettlebell(s)

    Not creating tension between you and the kettlebell(s) before pulling the weight back or up.

  3. Not pulling long enough (clean)

    Not pulling long enough and transferring the work onto the arms.

  4. 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).

  5. The ankles are not bending enough

    The knees are not being pulled forward enough through bending of the ankles (ankle dorsiflexion).

  6. The hips are rising first in the dead clean or dead snatch

    The hips are rising first in the dead clean or dead snatch.

  7. 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.

  8. The shoulders and/or eyesight aren’t leading

    The first thing that comes up is not the shoulders. While pulling the weight from the ground the hips might rise first, or the knees might be pulled back while the shoulders stay low.

Also know as: Kettlebell Power Clean

Parent exercise: Kettlebell Clean

This is a: Loaded Exercise Variation

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Exercise Photo Gallery

Kettlebell Clean

This is the photo gallery from the parent exercise Kettlebell Clean.

Photos

This is a collection of photos related to this exercise.

Double Kettlebell Dead Clean

Front View

This is a collection of photos for the front view of this exercise.

Side View

This is a collection of photos for the side view of this exercise.

Angled View

This is a collection of photos for the angled view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Double Kettlebell Dead Clean exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Muscles Used:

Lateral Info:

Bilateral Exercise, Bilateral Load

Exercise Speed(s):

Explosive, Fast

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