Video
Instructions
- Stand with feet shoulder-width apart and a kettlebell on the floor between your feet.
- Hinge at the hips, bend your knees, and grip the kettlebell handle with one hand.
- Explosively extend your hips and knees to pull the kettlebell upward close to your body.
- Rotate your wrist and guide the kettlebell to rest on your forearm in the front rack position.
- Lower the kettlebell under control back to the starting position and repeat.
Technical Tips
- Keep the kettlebell close to your body throughout the lift.
- Use your hips to drive the movement, not just your arm.
- Avoid letting the kettlebell flop onto your forearm—guide it into place smoothly.
Breathing Tips
- Inhale before initiating the pull.
- Exhale sharply during the hip drive phase.
- Inhale as you reset to the starting position.
Restrizioni mediche
- Lower back injuries
- Shoulder impingement
- Wrist or elbow joint pain
- Rotator cuff disorders
The Kettlebell Clean is a foundational ballistic movement commonly used in strength training and functional fitness programs. It involves lifting a kettlebell from the floor to the front rack position in one fluid, explosive motion. This dynamic exercise not only enhances full-body coordination but also promotes powerful hip extension, making it highly effective for developing strength, speed, and athletic performance. As a compound movement, it engages multiple major muscle groups, improving muscle endurance, core stability, and grip strength. The Kettlebell Clean is a versatile movement that can be performed on its own or as a transition into other exercises such as presses or squats. Ideal for intermediate to advanced lifters, it demands proper technique and body control to prevent injury and maximize efficiency. Its portability and scalability make it a staple in both home workouts and professional training settings.
What muscles do Kettlebell Cleans work?
Kettlebell Cleans primarily work the back, shoulders, and glutes while also engaging the lats, anterior deltoids, and core stabilizers throughout the movement.
Is the Kettlebell Clean suitable for beginners?
The Kettlebell Clean is generally recommended for intermediate lifters due to the coordination and technique required, but beginners can start with light weight and proper instruction.
How is the Kettlebell Clean different from a Barbell Clean?
Unlike the Barbell Clean, which requires both hands and more space, the Kettlebell Clean is often performed unilaterally, offering greater focus on unilateral strength and functional control.
Why does the kettlebell hit my forearm during the clean?
This usually happens due to poor timing or lack of control in the catch phase—keeping the kettlebell close and rotating the wrist smoothly helps avoid this impact.
Can Kettlebell Cleans improve athletic performance?
Yes, Kettlebell Cleans enhance explosive hip power, coordination, and core strength, all of which contribute to improved athletic performance across various sports.