Strength Training · Functional Fitness
Kettlebell Clean
The kettlebell clean uses a quick hip drive to bring a kettlebell into a supported position at your shoulder. It trains hip power and coordination while challenging your grip and trunk control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart, with the kettlebell on the floor slightly ahead of you.
- Grasp the handle with one hand from a hips-back position with your knees slightly bent.
- Hike the kettlebell backward between your thighs.
- Drive your hips forward to propel the kettlebell upward close to your body.
- Slide your hand through the handle as the kettlebell rises, letting it wrap around your forearm.
- Receive the kettlebell at your shoulder, resting against your forearm and upper arm with your elbow near your ribs.
- Lower the kettlebell into a backswing by folding at your hips as it passes your waist.
- Place the kettlebell on the floor ahead of you after the backswing.
Form cues
- Keep your wrist straight.
- Keep your ribs over your pelvis.
- Keep both feet planted.
- Keep your shoulders level.
Common mistakes
- Curling the kettlebellLet your hips supply the lift rather than pulling the weight up with your arm.
- Flipping the bell over your fistLoosen your grip slightly during the turnover so the handle can rotate instead of sending the bell over your knuckles.
- Squatting through the backswingPush your hips backward with only a modest knee bend rather than dropping your hips toward the floor.
Safety
A poorly timed turnover can make the kettlebell strike your forearm or strain your wrist. Excessive load or a rounded lower back during the backswing can strain your back.
- Start with a light kettlebell until you can receive it without impact.
- Keep your back in its natural alignment throughout the lift and return.
- End the set when fatigue makes the turnover or lowering phase difficult to control.
- Practice with clear space in front of you and around your feet.
If you have wrist, forearm, shoulder, or lower-back pain, choose a lighter, pain-free alternative or get advice from a physiotherapist before practicing cleans.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per side
- Rest
- 1 min 30 sec
Reset the kettlebell on the floor between repetitions while learning the movement.