Exercise
Kettlebell Clean
The kettlebell clean teaches you to accelerate the bell from the ground and catch it at shoulder height in one explosive motion. It builds power, coordination, and shoulder stability in a single dynamic movement.
Demonstration
Sets
3
Reps
6-8 per side
Rest
90s
Explosive hip drive into a fast arm move, controlled descent.
The kit
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How to do it
- 1
Stand with the kettlebell between your feet, hip-width apart.
- 2
Hinge down and grab it with one hand, then explosively drive your hips forward and shrug your shoulder.
- 3
As the bell comes up, move your hand under it and catch it at shoulder height with your elbow tucked.
- 4
Stand tall with the bell racked at your shoulder, palm facing your body.
- 5
Reverse the motion to lower it back to the ground under control.
- 6
Perform all reps on one side, then switch.
Common mistakes
- Arm-bending too early instead of letting the hip drive accelerate the bell
- Catching the bell on your arm instead of in your hand, which kills your forearm
- Letting your elbow drift away from your ribs at the catch
Dad tips
- Use a lighter kettlebell to learn the catch without bruising yourself.
- The power comes from the hips and legs; your arm just guides it.