Kettlebell Clean

Target muscles

The posterior chain generates the pull. The trapezius drives the shrug. The deltoid racks the kettlebell. The trunk braces against the asymmetric load. The grip and forearm hold the bell through the rotation around the wrist. As a foundational kettlebell lift, the clean is the prerequisite for cleans-and-press, jerks, and most kettlebell flows.

How to perform

Setup

Stand with a kettlebell between the feet. Hinge at the hips to grip the handle with one hand. Tight chest, packed lats.

Execution

Initiate the movement with a powerful hip drive. As the kettlebell rises, pull the elbow high and guide the bell into the rack position at shoulder height — the handle in your hand, the bell resting on the back of your forearm and shoulder. The bell should rotate smoothly around the hand without banging the forearm. Stand to lockout. Lower the kettlebell back to the floor by reversing. Switch sides each set.

Common mistakes

• Curling the kettlebell with the arm. Hip-driven pull.
• Banging the bell on the forearm. The bell should rotate around the hand smoothly.
• Catching with the wrist bent. Wrist stays neutral, bell on the forearm.
• Going too heavy before the rotation is dialed.
• Soft trunk on the catch.

Progressions and regressions

Regress to the kettlebell deadlift to groove the hinge. Then to the high pull (no rack catch). To progress, work the kettlebell clean-and-press, snatch, or move to double-kettlebell cleans.

Programming notes

Foundational kettlebell lift. 3-4 sets of 5-8 reps per side, twice a week.