Kettlebell Clean

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the kettlebell on the floor between the feet, hinge at the hips, and grip the handle loosely.
• Drive through the heels and snap the hips forward to launch the kettlebell upward.
• Keep the elbow close to the ribs and slide the hand around the handle rather than letting it flip over.
• Catch the kettlebell softly in the rack position with the wrist straight and the elbow tucked.

Common mistakes

• Allowing the kettlebell to flip over the hand and slam against the forearm.
• Squatting to pick up the kettlebell instead of hinging at the hips.
• Keeping the arm straight during the pull, which causes the weight to arc too far outward.

Frequently asked questions

How can I prevent the kettlebell from banging against my forearm?

Keep your elbow tucked close to your body and insert your hand deep into the handle, allowing the kettlebell to rotate smoothly around your wrist.

Should the grip be tight or loose during the clean?

Keep a loose grip on the handle during the ascent so your hand can easily slide through, tightening it only at the rack position.

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