An explosive hip-drive movement that brings a kettlebell from between your legs to a racked position at the shoulder. It uses the legs and posterior chain with the core and upper back stabilizing the catch.
How to do the Clean (Kettlebell)#
- Stand with feet about hip-width and the kettlebell between your feet; hinge at the hips and grip the handle with one hand.
- Swing the bell back between your legs while keeping a neutral spine and braced core.
- Explosively extend your hips to drive the kettlebell upward, keeping the arm relaxed as the bell rises close to your body.
- Rotate your elbow under the handle and catch the bell on your forearm in a front-rack position, soften the elbow and stand tall.
Muscles worked#
- Primary: Glutes, Hamstrings, Traps
- Secondary: Quads, Lower back, Forearms, Abs, Upper back
Common mistakes#
- Using the arm to lift instead of driving with the hips.
- Allowing the bell to swing away from the body rather than keeping it close.
- Catching with a straight arm so the bell bangs your forearm.
- Rounding the back during the hip hinge.
