Kettlebell clean
Log this in the trackerA hinge-driven pull that lands the bell in the rack position on the forearm.
What it is
From a swing-like hinge, the bell travels up close to the body and rotates around the hand to rest on the forearm. It is the entry point to most kettlebell pressing work.
Muscles worked
Primary: Glutes, Hamstrings. Secondary: Traps, Forearms, Core.
How to perform it
- Set the bell slightly in front of you and hinge to take the handle with one hand.
- Hike it back between the legs, then snap the hips forward as in a swing.
- Guide the bell up close to the body, letting the handle rotate around the hand.
- Receive it in the rack: elbow tucked to the ribs, bell resting on the forearm.
Common form faults
- The bell flipping over and banging the wrist. Keep it close and thread your hand around the handle rather than letting the bell swing wide.
- Curling the bell up with the arm. The hips throw it; the arm only steers. If the biceps is working, hinge harder.
Programming
5 to 10 reps a side, often as the first half of a clean and press. Technique before load, always.
Plan your training
Variations & substitutions
Frequently asked questions
- Why does the bell bang my wrist?
- It is travelling too far from the body and flipping over the hand. Keep it tight to the torso and rotate the hand around the handle as it rises.
- One bell or two?
- Learn with one. Double kettlebell cleans are excellent but unforgiving of a loose path.