Kettlebell Clean
Learn how to do kettlebell clean with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do kettlebell clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower the kettlebell towards the ground, allowing it to swing between your legs.
- Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
- Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Kettlebell Clean: muscles worked
Primary focus: full body. Supporting muscles: Shoulders, Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do kettlebell clean?
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower the kettlebell towards the ground, allowing it to swing between your legs.
What muscles does kettlebell clean work?
Kettlebell Clean primarily trains the full body, with the shoulders and back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for kettlebell clean?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of kettlebell clean?
Related options include Kettlebell Clean & Press, Kettlebell Armor Building Complex, Kettlebell High Pull. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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