Kettlebell Clean

Technique

Start with the kettlebell between your feet. Hike it back slightly, then pull it upward close to your body as you drive your hips forward. Guide the bell into the rack position at shoulder level in a single fluid motion. Avoid banging the bell on your forearm.

Steps

1. Stand over the kettlebell with your feet about shoulder-width apart
2. Hinge at your hips and grip the handle with one hand
3. Hike the kettlebell back between your legs
4. Drive your hips forward and pull the kettlebell close to your body
5. Guide your hand around the bell as it rises
6. Finish with the kettlebell resting softly in the rack position

Common mistakes

• Curling the kettlebell with the arm instead of driving through the hips
• Letting the kettlebell swing too far away from the body
• Allowing the bell to flip over and strike the forearm
• Leaning backward at the top of the clean

Variations

• Two-handed kettlebell clean
• Double-kettlebell clean
• Dead-stop kettlebell clean
• Kettlebell swing clean

FAQ