Kettlebell Clean
Also known as: One-Arm Kettlebell Clean, Single-Arm Kettlebell Clean, Kettlebell Hang Clean, KB Clean, Kettlebell Cleans
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with a kettlebell on the floor between your feet, slightly in front of you.
- Hinge down with a flat back and grip the handle with one hand.
- Hike the bell back between your legs, then drive the hips forward.
- Keep the elbow close to the body and guide the bell up so it rolls around the wrist into the rack position at your chest.
- Lower the bell back between the legs and into the next rep, or to the floor.
Cues
- Guide the bell close to your body; do not swing it out and up.
- Open the hand slightly and slide it around the handle so the bell lands softly on the forearm.
- Finish standing tall with the glutes tight.
Common mistakes
- Letting the bell flip over and bang the forearm.
- Curling the bell up with the arm instead of using the hips.
- Squatting instead of hinging at the hips.