Exercise Facts
| Movement Pattern | Hinge, Power, Pull |
|---|---|
| Muscle Group | Core, Forearms, Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebell |
| Environment | Gym, Home |
| Skill Level | Advanced, Intermediate |
| Series | Kettlebell Power Series |
Overview
The Kettlebell Clean transitions the bell from backswing to front-rack in one fluid arc. Hike the bell, drive hips, guide close to the body, and “wrap” the hand so the bell lands softly in the rack (not slamming forearm). It builds hip power, forearm and grip strength, and positions you for presses, jerks, and front-rack squats. Errors: arm-pulling, looping the bell, wrist collapse. Cue “hips snap,” “zipper line,” “quiet landing.” Train 5×5/side for power, or 10×10 alternating for conditioning.
Setup (Steps)
Stand over bell; hinge; neutral spine; engage lats; one-hand hike.
Execution (Steps)
Snap hips; keep bell close; rotate hand; catch in rack; repeat.
Coaching Cues
“Hips then hand.” “Close to zipper.” “Soft rack.”
Common Faults & Fixes
Forearm slam → rotate sooner/relax grip.
Looping arc → keep close.
Early arm pull → delay until after hips.
Programming Ideas
5×5/side strength;
10×10 alternating EMOM;
clean-to-press complexes.
Variations
Double KB clean; hang clean; long-cycle (clean & jerk).
Regressions
Two-hand swing; high pull drills.
Standards & Competition Notes
Bell settles in rack; wrist neutral; knees/hips extended.
Safety Notes
Maintain neutral spine; avoid overextending low back.
