Vidéos
Instructions
- Stand with feet hip-width apart and kettlebell between your feet.
- Hinge at your hips and grip the kettlebell with one hand.
- Drive through your heels and extend your hips explosively.
- Pull the kettlebell up close to your body keeping your elbow high.
- Rotate your wrist to catch the kettlebell in the rack position at shoulder level.
- Lower the kettlebell back to the start position with control.
Technical Tips
- Keep your core engaged throughout the movement.
- Do not swing the kettlebell away from your body.
- Ensure the kettlebell lands softly on your forearm to avoid impact.
- Maintain a neutral spine during the lift.
Breathing Tips
- Inhale before initiating the pull.
- Exhale as you drive the kettlebell up and catch it in rack position.
- Inhale as you lower the kettlebell back to the start.
Restrictions médicales
- Lower back injuries
- Shoulder impingement
- Wrist injuries
- Elbow tendinitis
What muscles do I work with kettlebell single arm clean?
The kettlebell single arm clean primarily works the back, glutes, and quadriceps while also engaging the lats, shoulders, forearms, and biceps for stabilisation and control.
Is the kettlebell single arm clean good for beginners?
The kettlebell single arm clean is generally recommended for intermediate users because it requires proper hip drive technique and wrist control to perform safely and effectively.
How should I breathe during the kettlebell single arm clean?
Inhale before initiating the pull, exhale sharply as you drive the kettlebell up and catch it in the rack position, then inhale again as you lower it with control.
What are common mistakes in kettlebell single arm clean?
Common mistakes include swinging the kettlebell too far from the body, slamming it onto the wrist, rounding the back during the pull, and lacking explosive hip drive.
Can I do kettlebell single arm clean every day?
It is not recommended to perform kettlebell single arm cleans daily due to the load on the posterior chain and grip; allow adequate recovery between sessions to optimise performance and avoid injury.
The Kettlebell Single Arm Clean is a dynamic full-body exercise that develops power, coordination, and functional strength. This movement involves lifting the kettlebell from the ground or a hanging position to the rack position in one smooth, explosive motion. It is widely used in strength and conditioning programs to build explosive hip drive, improve grip strength, and enhance core stability. The kettlebell clean trains the posterior chain, including the glutes, hamstrings, and back, while also challenging the shoulders and arms to stabilise the load. Performing this exercise regularly can improve athletic performance, enhance lifting efficiency for kettlebell press variations, and increase metabolic conditioning. It is essential to master proper technique to ensure safety and effectiveness, as poor form may result in wrist or lower back strain. The kettlebell single arm clean is suitable for intermediate trainees aiming to improve their functional training capacity and power output in a practical, athletic movement pattern.