Kettlebell One Arm Squat Clean
Single-kettlebell squat clean — pull from floor with full front-squat catch, brutal asymmetric front-rack load.
Level: Advanced
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: Basketball Football Rugby Track and Field Volleyball
Target muscles
The posterior chain pulls. The quads and glutes catch in the deep squat. The deltoid racks the bell. The trunk braces violently against the asymmetric front-rack load through the deep position.
How to perform
Setup
Stand with one kettlebell on the floor. Hinge to grip it.
Execution
Pull explosively from the floor. As the bell launches up, drop into a full front squat catching the bell on the front shoulder. Stand out of the squat. Lower back to the floor. Switch sides each set.
Common mistakes
- Catching above parallel.
- Soft rack.
- Trunk twisting.
- Knee diving inward.
- Loading without front-squat mobility.
Progressions and regressions
Regress to power cleans. To progress, work the snatch.
Programming notes
Demanding unilateral lift. 3 sets of 2 per side, twice a week.
