# Kettlebell Clean

URL: https://heatsy.app/ex/kettlebell-clean

Also known as: One-Arm Kettlebell Clean, Single-Arm Kettlebell Clean, Kettlebell Hang Clean, KB Clean, Kettlebell Cleans

Body region: Glutes, Legs, Shoulders, Back

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus
- Helps: Deltoid, Trapezius, Erector Spinae, Adductor Magnus, Biceps, Brachioradialis
- Holds: Rectus Abdominis, External Oblique, Flexor Digitorum Superficialis

## Equipment

- Kettlebell

## Technique

1. Stand with a kettlebell on the floor between your feet, slightly in front of you.
2. Hinge down with a flat back and grip the handle with one hand.
3. Hike the bell back between your legs, then drive the hips forward.
4. 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.
5. 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.

## Variations

- [Alternating Kettlebell Clean](https://heatsy.app/ex/alternating-kettlebell-hang-clean)

## Alternatives

- [Kettlebell Swing](https://heatsy.app/ex/kettlebell-swing)
- [Power Clean](https://heatsy.app/ex/power-clean)
- [Dumbbell Snatch](https://heatsy.app/ex/dumbbell-snatch)