Kettlebell One Arm Power Clean
Single-kettlebell power clean from floor — explosive pull with quarter-squat catch, brutal anti-rotation work.
Level: Intermediate
Primary: Full Body
Secondary: Back - Lower Glutes Quads
Movement: Compound
Tags: Explosive Olympic Lift Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The posterior chain generates the first pull. The hips drive the second pull. The traps shrug. The deltoid racks the bell. The trunk braces violently against the asymmetric load — the unilateral pull tries to rotate the torso.
How to perform
Setup
Stand with one kettlebell on the floor. Hinge to grip it.
Execution
Patient first pull off the floor. At the knees, drive the hips through. As the bell launches, drop slightly under and catch on the front shoulder in a quarter-squat. Stand to lockout. Lower back to the floor. Switch sides each set.
Common mistakes
- Yanking off the floor.
- Catching too deep.
- Trunk rotating.
- Curling.
- Soft rack.
Progressions and regressions
Regress to hang power cleans. To progress, work the squat clean.
Programming notes
Train fresh. 4 sets of 2-3 per side with full recovery, twice a week.
