Alternating Kettlebell Clean

Body region

• Glutes
• Legs
• Shoulders
• Back

Equipment

• Kettlebell

Technique

1. Stand with feet about shoulder-width apart, holding one kettlebell at arm's length between your legs.
2. Hinge and let the bell swing back between your thighs, back flat.
3. Snap the hips forward and guide the bell up close to the body, rotating the hand around the handle to catch it in the rack at your chest.
4. Drop the bell back to the hang, swap hands at the bottom of the backswing, and clean with the other hand.
5. Keep alternating until both sides finish the set.

Cues

• Start every rep from the hang, not from the floor.
• Let the hips drive the bell; the arm only guides it.
• Swap hands only when the bell is low and moving slowly.

Common mistakes

• Banging the bell into the forearm.
• Curling the bell up with the arm.
• Rushing the hand switch and losing the handle.

Alternatives

• Kettlebell Swing
• Power Clean
• Dumbbell Snatch