The 2-Hand Kettlebell Clean from Ground to Press is an excellent drill that involves an explosive clean, a 2-handed catch, and a press into a single compound movement. This is a full body drill that requires a lot of timing and coordination to perform properly and smoothly. While easier than the 1-handed variation of the exercise, this drill allows you to perform the movement faster, requiring enhanced conditioning.
Step 1: With your feet slightly more than shoulder width apart and the kettlebell in between your legs with the handle parallel to your hips. Hinge at the hips and grasp the kettlebell handle with both hands.
Step 2: Keeping your back straight, thrust your hips forward while simultaneously pulling the kettlebell up towards your shoulders. As the kettlebell passes your hips, let go of the handle and launch the ball of the kettlebell into the palms of your hands.
Step 3: Catch the ball of the kettlebell in your palms and immediately press it overhead, seeking to lock out both arms. Once you bring the kettlebell back to the middle of your chest, drop it straight down. As it falls, grab the handle with both hands and control the descent until it touches the ground.
Tips & Safety: If you are finding that the kettlebell is landing heavily in your palm with each rep, you are probably swinging out the kettlebell away from your body as you lift it; keep it close and prevent this from happening. Be sure to practice any and all catching drills in a place where you can drop the weight. Never compromise your back or limbs by trying to save a rep; let it fall and get out of the way.