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Kettlebell Exercise: Long Cycle

Kettlebell Exercise: Double Kettlebell Clean and Press

July 25, 2014
Updated May 15, 2020


The Double Kettlebell Clean and Press is a powerful exercise that combines upper and lower body strength and power. The double clean and press is a complete workout in itself since it hits nearly every muscle in the body. This is one of the best strength exercises available and when practiced yields phenomenal results. Performing double clean and presses with kettlebells are easier on the wrists than when performed with a barbell. The Double Kettlebell Clean and Press also provides a much greater core workout and will challenge both novice and elite alike.

Exercise Steps

Step 1: Pick up the kettlebells letting them swing between your legs

Step 2: Keep your upper arms against your sides and use a pulling up motion as if starting a lawn mower

Step 3: Immediately use an uppercut motion having both bells end up between your forearms and biceps (this is called the Rack Position)

Step 4: From the Rack Position, press the kettlebells straight up to lockout and then lower kettlebells back into the Rack Position

Step 5: Drop the weight smoothly into a swing without jerking your arm

Tips & Safety: The kettlebells do not go upside down during the exercise, but instead, they are positioned around your hand with the uppercut motion.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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