Kettlebell Clean

Shoulders, Traps, Quads, GlutesKettlebell

An explosive kettlebell clean that transfers power from your legs and hips to your upper body. Teaches you to use hip drive to catch the weight softly at your chest, setting up overhead presses.

How to do it

1Set the kettlebell in front of you, feet slightly wider than shoulder-width, and hinge back at the hips to reach down.

2Grip the handle with one hand and hike the bell back between your legs with a flat back.

3Snap your hips and knees to drive the bell up close to your body.

4Slide your hand around the handle as the bell floats, catching it smoothly at your chest in the rack position with your elbow tucked.

5Lower the bell back into the next swing under control or park it safely on the floor.

Common mistakes

Pulling with your arm instead of driving from your hips, overworking your shoulder.

Letting the bell drift out from your body, causing it to slam into your forearm.

Rounding your lower back during the hike swing, putting harmful stress on your spine.

Breathing

Inhale as you hike and drop the kettlebell. Exhale forcefully as you snap your hips and rack the weight.

Make it harder or easier

To scale down, practice single-arm swings or use a lighter bell. To scale up, go heavier or combine the clean with a press.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.