Kettlebell Clean
KBStrength
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The kettlebell clean is a dynamic strength exercise that involves explosively pulling a kettlebell from the ground to the rack position at shoulder height using a hip hinge and pull, building powerful full-body coordination and transfer of force. It primarily targets the glutes and back, with secondary engagement of the quads, hamstrings, core, and shoulders. Ideal for athletes, CrossFit enthusiasts, or anyone seeking to improve explosive power and grip strength, it requires just a kettlebell and emphasizes proper form to avoid strain.
How to Perform Kettlebell Clean
- 1Stand with feet hip-width apart, kettlebell on the floor between your feet, handle angled 45 degrees toward your body.
- 2Hinge at hips, bend knees slightly, push hips back, and grip the kettlebell with one hand, palm facing you, back flat.
- 3Engage core, keep chest up and shoulders back, eyes forward.
- 4Inhale, then explosively drive hips forward and shrug shoulder to pull kettlebell off floor, keeping it close to body.
- 5Exhale as you quickly rotate wrist and elbow, catching kettlebell in rack position at shoulder (elbow tucked, forearm vertical).
- 6Stand tall with hips fully extended, kettlebell secure in rack.
- 7Lower kettlebell by reversing motion: hinge hips, guide it to floor with control.
- 8Key form tips: Keep bar path vertical and close to body; avoid arm-dominant pulling—use legs and hips; don't let kettlebell flip early or bang forearm; maintain neutral spine to prevent back strain. Common mistakes: Rounding back, yanking with arm only, loose core.
