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Power Β· Lower body
Kettlebell clean
Difficulty Hinges and pulls
How to perform it
Single-arm clean of the kettlebell from between the legs up to the rack position at the shoulder. Explosively straighten the hips, keep the elbow close to the body and let the handle roll smoothly into the palm so the bell doesn't slam onto the forearm. The glutes and hamstrings create the movement; the grip and torso keep the load under control. Unlike the snatch, the kettlebell finishes at the shoulder, not overhead. One rep is the clean to the shoulder and the return to the bottom position; count per side.
Video demo
Equipment
- KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Biceps femoris
- Erector spinae
- External obliques
- Forearm flexors
- Gluteus maximus
- Lats
- Semimembranosus
- Semitendinosus
- Transverse abdominis (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Kettlebell cleans and clean-and-press
Exercise family Β· pattern: Hinges and pulls
1 family Β· 3 variationsDifficulty
- Kettlebell cleanCurrently viewing
- Kettlebell clean & press
- Kettlebell clean & jerk
Difficulty describes how demanding the execution is. It is not a recommended training order.