Kettlebell - Two Arm Clean

Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Traps Strength Kettlebell Pull Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is one of the best exercises to develop full body strength and increase your fat-burning metabolism.

Place two kettlebells between your feet. Position your feet shoulder width apart and your toes facing forward. Grasp the kettlebells with an overhand (hook) grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the kettlebells. This will be your starting position. Pull the kettlebells up off the floor by extending hips and knees. As the kettlebells reach your knees, vigorously raise your shoulders while keeping the kettlebells close to your thighs. When the kettlebells pass your mid-thighs, allow it to contact your thighs. Jump upward extending body. Shrug shoulders and pull the kettlebells upward with arms allowing elbows to flex out to sides, keeping the kettlebells close to your body. Aggressively pull your body under the kettlebells. Catch the kettlebells on the shoulders while moving into a squat position. Hitting bottom of the squat, stand up immediately. Bend knees slightly and lower the kettlebells to mid-thigh position. Slowly lower them with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.