Kettlebell Clean: How to Do Single Kettlebell Cleans

A kettlebell clean, also known as a KB clean or a single-arm kettlebell clean, is a weightlifting exercise that activates muscle groups throughout your upper body and lower body. Perform kettlebell cleans by standing in front of a kettlebell with your feet slightly wider than shoulder-width apart. Hinge your hips and grab the kettlebell with one hand. Push your feet into the floor and lift the kettlebell with a similar movement pattern as a kettlebell swing. At the top of the movement, allow the kettlebell to smoothly rotate to your forearm and rest against your shoulder in a front rack position. Repeat this movement for your desired number of repetitions.

For the kettlebell clean, begin by using a weight that you can control for 2–3 sets of 5–10 repetitions on each side. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Stand about one foot behind the kettlebell. Your posture should be tall with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position, and your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight along the length of your feet, and grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pre-tension your shoulders, hips, and core with good inhale and exhale before lowering toward the kettlebell.
4. 4. Hinge from your hips, and reach for the kettlebell.
5. 5. Grab the right corner of the kettlebell handle with your right hand using an overhand grip. Engage your lat and upper back by rotating your arm outward. Your shoulder blades should be higher than your hips, and your hips should be higher than your knees. Your shins should be in an upright position.
6. 6. Lift your left arm out to the side and make a fist to create tension throughout your body to help maintain optimal alignment throughout the movement. Your grip on the kettlebell should be loose and relaxed to allow the kettlebell to move smoothly in your hand.
7. 7. While maintaining your alignment, pull the kettlebell between your legs to initiate your first clean.
8. 8. As you pull backward, keep your palm facing the floor or slightly rotate your palm inward as if you were pouring water into a cup. The kettlebell handle should pass above your knees. Your shins should be vertical, and your glutes and hamstrings should be stretched and prepared to initiate the hip action of the clean. Once the kettlebell reaches the backswing position, your hand should be under your pelvis.
9. 9. While maintaining a neutral spine, start your upward movement by pushing your feet through the floor and driving your hips forward to swing the kettlebell to the rack position of the clean.
10. 10. As you begin to stand tall and the kettlebell passes the lowest part of your chest, quickly rotate your hand outward. Keep your upper arm connected to your ribcage as you begin to pull the kettlebell up toward your body.
11. 11. Rotate your hand around the kettlebell while maintaining a neutral wrist position. The kettlebell should stay close to your body. Your hand should travel upward as if you were zipping up a jacket, and the thumb side of your hand should be pointed toward your chest.
12. 12. As your hips travel forward, your left arm should swing forward as if you were throwing an uppercut punch. Your left upper arm should finish next to your ribcage during the upward swing of the clean.
13. 13. Engage your core and squeeze your glutes and quads to keep your body stable as the kettlebell travels to the rack position.
14. 14. The kettlebell should transition smoothly to your forearm. The kettlebell should finish in the rack position with your wrist neutral and your forearm vertical. Your elbow should be under the kettlebell, and you should engage your upper back to help support the kettlebell.
15. 15. Hinge from your hips and drop the kettlebell from the rack position. Turn your hand slightly inward as if you were pouring water into a cup to keep the kettlebell close to your body. Your upper arm should stay connected to your ribcage.
16. 16. As your hips hinge backward, allow your left arm to travel behind your body as if you were preparing to jump.
17. 17. Allow the kettlebell to travel between your legs and slightly behind you as if you were performing a kettlebell swing. Your arm should be straight, and the kettlebell handle should pass above your knees.
18. 18. Once the kettlebell reaches the backswing position and is underneath your pelvis, quickly drive your hips forward to move the kettlebell back to the rack position, performing another kettlebell clean.
19. 19. Continue to perform the kettlebell clean and kettlebell drop for your desired number of repetitions before switching sides.

Consider some of the benefits to regularly practicing this type of kettlebell training:

1. 1. Kettlebell cleans are a full-body exercise. The kettlebell clean activates muscle groups throughout your entire body, including your quads, core, glutes, triceps, hamstrings, and lower back muscles.
2. 2. Kettlebell cleans strengthen your hip flexor muscles. If you use the proper technique, your kettlebell clean exercises can increase the explosive power of your hip hinge movement.
3. 3. Kettlebell cleans improve your grip strength. Kettlebell cleans strengthen the muscles in your forearms, increasing your grip strength for other compound exercises like deadlifts and pull-ups.

Once you’ve practiced the standard kettlebell clean, consider trying one of these other kettlebell workouts:

1. 1. Kettlebell clean and press: Perform the kettlebell clean and press by including a push press at the top of the clean movement.
   
2. 2. Double kettlebell clean: After mastering the kettlebell clean with one arm, consider practicing a more challenging variation with two kettlebells, one in each hand.
3. 3. Kettlebell snatch: Practice this variation by swinging the kettlebell higher than a traditional kettlebell swing and catching it directly above your head.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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