One-Arm Kettlebell Clean

Also called kettlebell clean, kb clean and single kettlebell clean.

Works

Hamstrings, plus glutes, lower back, shoulders and traps

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

1. 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. Return the weight to the starting position.

Cues

• Hike it back like a swing.
• Snap the hips, pull the elbow back.
• Hand goes around the bell.
• Land in the rack, wrist straight.

Common mistakes

• Bell flipping onto the forearm.
• Curling it up with the arm.

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 sore wrists. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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