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 Kettlebell Clean#
- 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 (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Traps (Trapezius)
- Secondary: Quads (Quadriceps Femoris), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
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.
