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Kettlebell Single-Leg Clean
A unilateral kettlebell clean on one leg that targets glutes, hamstrings, quads, and core for explosive power, balance, and stability; used in advanced kettlebell training to enhance athleticism and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Shoulders, Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris
Quads
7/10Vastus Medialis
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand on one leg with kettlebell on floor in front, opposite hand gripping handle, non-working leg extended back for balance, core braced.
- Hinge at hips to swing kettlebell between legs while keeping neutral spine.
- Explode upward by driving hips forward and extending knee of standing leg.
- Pull kettlebell vertically close to body with straight arm.
- Rotate hand and punch elbow to rack kettlebell softly on forearm.
- Stand tall on single leg, stabilizing core and glutes in rack position.
- Lower by hinging hips, unraveling kettlebell back between legs for next rep.
Coaching Tips
Form Cues
- Drive through standing heel
- Keep kettlebell close to body
- Punch through to soft rack
- Brace core against rotation
- Neutral spine always
Breathing
Inhale during hinge and backswing, exhale forcefully during explosive pull and rack.
Tempo
1-0-1
Range of Motion
From full hip hinge with kettlebell between legs to locked hips in rack position with elbow tucked.
Safety
Safety Notes
- Start with light weight to master balance
- Avoid if acute lower back pain
- Ensure stable footing to prevent falls
- Use mirror for form check initially
Spotting
Not recommended; perform solo in controlled space with safeties like nearby wall for balance support.
Common Mistakes
- Rounding lower back on hinge
- Knee collapsing inward
- Over-swinging kettlebell
- Rushing rack causing forearm slap
- Losing balance mid-pull
When to Avoid
- Acute lower back injury
- Severe balance impairments
- Recent ankle sprain
Flexibility Needed
- Adequate hip hinge mobility
- Single-leg ankle stability
- Shoulder flexion for rack
Build Up First
- Master two-handed kettlebell swing
- Proficiency in single-arm clean
- Competency in single-leg deadlift
Also known as
Single-Leg KB Clean, One-Leg Kettlebell Clean, Unilateral Leg Clean
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