#94: 100 Kettlebell Cleans for Total-Body Timing

The kettlebell clean is one of the most underestimated movements in the functional fitness arsenal. Too often overshadowed by swings or snatches, the clean demands timing, coordination, and tension control and it’s the gateway to pressing, squatting, and more advanced kettlebell skills.

Challenge #94 tasks you with completing 100 kettlebell cleans, split across sides and broken into manageable sets. The key? No banging forearms. No floppy elbows. Just clean, crisp reps with minimal rest.

“The kettlebell clean isn’t just a lift it’s a conversation between hips, core, and control.” – RB100.Fitness

Challenge Format

• Goal: 100 total kettlebell cleans (single-arm or double)
• Options:
  • 50 per arm
  • 10 sets of 10 alternating
  • 4 sets of 25 (switch arms every 5–10 reps)
• Weight Guidance:
  • Beginner: 8–12kg
  • Intermediate: 12–16kg
  • Advanced: 20–24kg+

Track total sets, weight, and dominant side in the RB100 Tracker.

Why It Works

Kettlebell cleans teach you to generate power from the hips, float the bell with momentum, and absorb force into a solid rack. Every rep builds:

• Posterior chain explosiveness
• Forearm and grip strength
• Core stability under dynamic load
• Shoulder mobility and posture awareness

Plus, cleans spike the heart rate, making this a sneaky conditioning tool.

Technique Tips

• Keep elbow close to body don’t cast the bell outward
• Guide the bell into rack position, don’t let it crash
• Snap hips like in a swing, but pull bell vertical
• Maintain a neutral wrist at the catch
• Control the down-phase with minimal arc

Start each set with intention, not fatigue.

Scaling Options

Beginner:

• Use lighter bell, focus on smooth transitions
• Break into 10 sets of 10
• Pause at rack for posture reset

Intermediate:

• Alternate arms each set
• Try unbroken sets of 20+

Advanced:

• Perform double kettlebell cleans
• EMOM: 10 reps per minute × 10

Programming Ideas

Pair with:

• #77: 100 Kettlebell Swings
• #79: 100 Dumbbell Snatches
• #87: Hybrid Strength Circuit

Or finish with:

• #35: 100 Seconds of Breathwork to down-regulate after intensity

Recovery Tips

Expect soreness in:

• Forearms
• Traps
• Glutes
• Lower back (if you lose posture)

Finish with:

• Forearm flossing
• Hip flexor openers
• Thoracic foam rolling

Learn More

• USA Iron: Kettlebell Clean Breakdown
• Train Fitness: Explosive Power with KB Cleans