The Double Kettlebell Clean Training Program

The Double Kettlebell Clean Training Program: What Is It?

Double kettlebell clean and press (DKC) is a weightlifting exercise where two dumbbells are used instead of one. A single kettlebell is used to perform the exercise. These weights are not heavy enough to cause injury but they do require some strength and endurance.

The Double Kettlebell Clean and Press Exercise Benefits

It improves your overall fitness level. You will feel stronger and have better endurance while performing this exercise. It helps you improve your grip strength which is essential for lifting heavier weights. It strengthens the muscles around the back, shoulders, chest, arms and legs. It increases flexibility in these areas so it makes them more flexible too.

You can use kettle bells to increase your physical activity levels with this exercise routine.

How To Do The Double Kettlebell Clean And Press Workout?

First of all, you need to decide what type of kettle bell you want to use. There are different types of kettle bells available like:

Kettlebells – These are the most common type of kettle bell. They weigh between 50 and 100 pounds. They come in various sizes such as small, medium or large.

Swing Bells – These are also known as the toggle bells, which are more comfortable to use than kettlebells. You can do swings, cleans, and snatches with these.

Battle Ropes – These are heavy ropes which can be used for plyometric training.

Using double kettlebells is more difficult because of the extra weight. If you are a beginner then it is better to start with one or two bells. Beginners are advised to start with one bell and work their way up.

Cleans – They are like the deadlift of the kettlebell world. To do a double clean you should stand up with the bells at your legs. You need to use your hips as you do this and keep your back straight.

The Double Kettlebell Clean Training Program - GYM FIT WORKOUT

You then pull the bells up while keeping your arms straight. You should end up with the bells in the rack position.

Clean and Press – This is the final movement of double clean and press. You need to keep your back straight while you clean the bells. You will then press the bells over your head. You should end up with proper form as you did in the first step.

Snatch – To do this exercise you should stand with your legs wider than hip-width apart. You should bend down as you reach out for the bells with one hand.

You then pull the bell towards your chest and use your hips to lift it up. You then press it overhead while finishing in a straight position.

You can do this exercise with one or two bells.

Muscle Building With Kettlebells

Kettlebell training is a good way to build muscle because it forces you to use your whole body for each exercise. There are various kettlebell exercises you can do to help you build muscle in specific areas.

Here are some of the best exercises which can help build muscle:

Kettlebell Swings – This exercise is great for building your glutes, hamstrings and lower back muscles. It also helps develop power and strength in your core muscles. To do this exercise you should hold the kettlebell with two hands and swing it between your legs. You then thrust your hips and stand up straight as you release your arms forward.

Overhead Press – This exercise works your entire body but it focuses on your shoulders, traps, and triceps. Hold the kettlebell with both hands and press it directly above your head. You should end up with both arms locked out straight and the kettlebell in vertical position.

Clean And Press – This exercise is great for building your shoulders and traps. You start by holding the kettlebell in the rack position. Then you pull it up to your chest while keeping your elbows tight.

You then lift it up over your head and keep your arms straight. You stay tight and rigid during this exercise.

The Double Kettlebell Clean Training Program - Picture

Squats – This exercise works your entire body but it focuses on your legs and glutes. Hold two kettlebells at your side as you squat down until your legs are at a 90 degree angle. Make sure your knees do not go past your toes.

Overhead Lunges – This exercise is an excellent way to build up your quadriceps and gluteus muscles. It also helps with balance and core strength. Start by holding the kettlebell in one hand.

Then step forward with your right leg and lower your body until your back leg is almost at a 90 degree angle. Make sure to keep your other leg straight as you lunge.

Once you are at the bottom of the lunge, push yourself back to the starting position by using your front leg. Make sure to keep your knee from going over your foot.

Rack Holds – This exercise focuses on building up your forearms and grip strength. To do this exercise you should hold the kettlebells in the rack position. You hold them for a specific amount of time. Start with shorter periods of time and then work your way up.

Kettlebell Training Techniques For Building Muscle

Make sure to incorporate these training techniques into your routine if you want to see maximum results:

Staggered Sets – This is a great technique that can help you break up your routine and also build more muscle. Start off by choosing a weight that you can safely lift for 10 reps. Do this for 5 sets.

Next, you will do the same exercise but with a weight that you can lift for 6 reps. Do three sets like this. Follow this up with one more set of 10 reps using the original weight.

This technique can shock your muscles and help you see results.

Extended Sets – An extended set is when you combine more than one set into a single group of exercises. This helps to break up the monotony of traditional weight lifting. These are great for beginners because they give your muscles a much needed break in between sets.

Try doing three sets of five reps of lat pull downs, then follow this up with three sets of five reps of seated rows. Take a short rest after you are finished and then do three sets of five reps of upright rows. You get the idea.

The Double Kettlebell Clean Training Program - GymFitWorkout

If you are advanced, do not over-do it. Start out with one grouping of extended sets and build up from there.

Drop Sets – This technique is used to completely tire your muscles and is best used by experienced lifters. Start off by lifting a weight that you can safely perform for 10 reps. After you have completed 10 reps, return the weight to the top and decrease the weight slightly. Do another set until you can no longer lift the weight. This can be done up to four times.

Make sure to take ample rest in between sets.

Supersets – This technique involves pairing two or more exercises and performing them right away without rests. Once you can no longer lift the weights, you are onto the next pair of exercises. For example, once you can no longer bench press, follow it up with a set of dumbbell flys.

These techniques can get you results but only use the ones that are best suited for your experience and goals. Be sure to incorporate proper nutrition into your routine along with a well-balanced diet.

Kettlebells are a great tool to help you reach your goals. They offer a wide variety of exercises and techniques that you can use to achieve the results you want. Always remember to be safe when using them and incorporate them into a healthy routine.

If you enjoyed this article, please share it with your friends and family!

The Geek Pub is an Amazon Affiliate

If you would like to shop for any of the products mentioned in this article, simply click on one of the above links. This will take you to Amazon’s website where you can purchase these items. If you make a purchase from one of these links, The Geek Pub will receive a small percentage of the sale, which helps us keep our website running. Thanks for your support!

NEW! The Geek Pub now has it’s own domain name!

The Double Kettlebell Clean Training Program - GymFitWorkout

If you find this website useful, please consider buying us a hot cup of coffee. Thank you!

Sources & references used in this article:

Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition by MM Smith, AJ Sommer, BE Starkoff, ST Devor – J Strength Cond Res, 2013 – g-se.com

Applications of kettlebells in exercise program design by JS Harrison, B Schoenfeld… – Strength & Conditioning …, 2011 – journals.lww.com

Kettlebells: Strength Training for Power & Grace by S Vatel, VD Gray – 2005 – books.google.com

Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition by N Beltz, D Erbes, JP Porcari, R Martinez… – Journal of Fitness …, 2013 – research.usc.edu.au

… of brain-derived neurotrophic factor following a session of extreme conditioning program is correlated with volume of specific exercise training in trained men by ES Pereira, W Krause Neto, AS Calefi… – Frontiers in …, 2018 – frontiersin.org