Kettlebell Clean
The Kettlebell Clean is an explosive, full-body lift that transitions the kettlebell from the floor to the rack position. It trains the hips, legs, and back for power, strength, and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
7/10Vastus Lateralis, Rectus Femoris
Lower Back
6/10Erector Spinae
Shoulders
5/10Anterior Delts, Medial Delts
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
60-120 seconds • Rest longer (90+ seconds) if maximizing explosive power.
How to Perform
Stand over the kettlebell with feet shoulder-width apart. Hinge at the hips, maintaining a neutral spine, and grip the handle with one hand, allowing the kettlebell to rest between your feet.
- Explosively drive through the hips and knees, standing tall while pulling the kettlebell upward toward the shoulder.
- As the kettlebell reaches chest height, quickly rotate your hand and punch it through the handle to flip the bell.
- Catch the kettlebell softly in the rack position with a straight wrist and elbow close to the body.
- Maintain a tight core and stable rack position briefly.
- Lower the weight back down slowly, guiding it back between your legs to the starting position.
- Complete all prescribed repetitions on one side before switching hands and repeating.
Coaching Tips
Form Cues
- Hinge, don't squat.
- Hips forward hard.
- Keep the bell close.
- Punch through the window.
- Elbow tucked at the catch.
Breathing
Inhale during the controlled descent, brace the core strongly during the explosive pull, and exhale upon catching the kettlebell.
Tempo
2-0-1
Range of Motion
The movement starts with the kettlebell near the floor, moving through an aggressive vertical pull, and finishing in a stable rack position at the shoulder.
Safety
Safety Notes
- Always maintain a neutral spine, especially during the setup and descent.
- Start with very light weight to master the rack position catch.
- Ensure the wrist stays straight in the rack position to avoid strain.
Spotting
Not recommended; use lighter kettlebells or practice technique first, as a spotter cannot assist safely.
Common Mistakes
- Lifting with the back instead of the hips.
- Allowing the kettlebell to swing out too far.
- Slamming the forearm or wrist during the catch.
- Relying on the arm to pull the weight.
- Failing to fully extend the hips.
When to Avoid
- Acute lower back pain or disc injury.
- Severe shoulder impingement or rotator cuff issues.
- Pre-existing wrist pain or carpal tunnel syndrome.
Flexibility Needed
- Adequate hip flexion for a deep hinge.
- Good shoulder stability for the catch.
Build Up First
- Proficiency with the kettlebell deadlift.
- Demonstrated hip hinge competency (e.g., Kettlebell Swing).
Also known as
Kettlebell Power Clean, Kettlebell Dead Clean, 1 KB Kettlebell Clean
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