Kettlebell Dead Clean

Also called kb dead clean, kettlebell clean and dead stop clean.

Works

Hamstrings, plus calves, glutes, lower back, quads and traps

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

1. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
2. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Cues

• Bell between the feet, hinge.
• Snap the hips, pull the elbow back.
• Rotate around the bell, no flop.
• Lower and park it each rep.

Common mistakes

• Squatting the bell up.
• Bell banging the forearm.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

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