Movement overview

The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.

Step-by-step cues

1. Stand with your feet shoulder-width apart and place a kettlebell between your feet.
2. Bend at the hips and knees to grip the kettlebell handle with one hand, keeping your back straight and chest up.
3. Engage your core and drive through your heels to lift the kettlebell off the ground.
4. As the kettlebell rises, pull it close to your body by bending your elbow and rotating your wrist.
5. Quickly tuck your elbow into your side and allow the kettlebell to rotate around your forearm into the rack position.
6. Stand tall with the kettlebell resting on the outside of your forearm, elbow close to your body.
7. Reverse the motion to lower the kettlebell back to the starting position.

Technical tips

• Keep your core engaged throughout the movement to maintain stability.
• Use a smooth, controlled motion to bring the kettlebell into the rack position.
• Avoid swinging the kettlebell away from your body; keep it close during the lift.
• Practice with a lighter weight to master form before progressing to heavier kettlebells.
• Ensure that your wrist remains neutral in the rack position to prevent strain.
• Focus on driving through your heels during the initial lift for maximum power.