Kettlebell Exercise Information
The Kettlebell Clean is a Loaded Exercise upon which the following exercises build:
Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Clean can be found below.
A kettlebell clean is an exercise that brings the kettlebell from a position below the hips into a racking position via an explosive fast and clean movement. The most common starting positions are dead from the ground and the racking position.
Several different movements can be used to move the weight but the most common ones are the hip hinge and the squat.
The kettlebell clean is an important aspect of kettlebell training as with almost every kettlebell exercise the weight needs to be brought into the racking position. But besides that, it's also a great exercise for cardio, strength, and power.
Programming
How the kettlebell clean is programmed partly determines the goal it reaches. For strength, program heavy and lower reps; for endurance, program light to medium and higher volume; for power, program between medium and heavy weight with low reps.
Endurance
The kettlebell clean is a great exercise to program for endurance combos as it allows the muscles to have a little break by moving the work to other muscle groups. In the clean and jerk, for example, the jerk requires a lot from the upper body in regards to racking and the jerk itself. The clean breaks it up and allows the athlete to last longer.
Racking Position
No matter the variation of the kettlebell clean, the kettlebell(s) always end up in a racking position. The racking position is where the kettlebell(s) are held at chest height with the elbow(s) under the weight and the shoulders are pulled down. There is a lot to learn about racking, as it's not just for receiving the weight, but also for resting and transitioning.
RPM
Slow tempo:
Fast tempo:
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
Kettlebell Clean
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Broken wrist grip
Employing a broken wrist grip where wrist is extended (or flexed) and the line is broken at the wrist joint.
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Elbow disconnected in racking due to tension
The elbow is disconnected from the body in the racking position because everything is tight and tense.
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Flipping the kettlebell over the fist on the drop
FLipping the kettlebell over the first on the drop from racking into the backswing for another clean or other action.
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Seeing the palm of the hand in racking
The palm of the hand is facing forward in the racking position and usually, this is paired with the bell (the round bit of the kettlebell) being positioned on the outside of the arm rather than on the inside and the handle lays horizontally within the palm rather diagonally (45-degree angle).
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The drop from racking is not guided
The drop from racking is not guided and results in a jerk on the arm.
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The heels are raised
The heels are raised in the snatch, clean, or swing.
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Using a weight that’s too light for a ballistic/power exercise
Using a weight that’s too light for a ballistic/power exercise.
This is a root exercise upon which exercise variations build.
Also know as: Any Kettlebell Clean
This is a: Loaded Exercise
Is loaded with equipment: Kettlebell
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On-page quicklinks:
- Technique
- Form
- Video
- Photo Gallery
- Muscles Used
- Calories Burned
- Common Mistakes
- Benefits/Goals
- Reviews
Related Video(s):
Exercise Photo Gallery
Kettlebell Clean
Photos
This is a collection of photos related to this exercise.
Related Workouts or Warm-ups
Form and Technique
This section explains the form and technique for the Kettlebell Clean exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
Goal
Muscles Used:
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
Exercise Variations
Exercise variation(s) that are based upon this exercise:
- Double Kettlebell Bottoms-Up Clean View
- Double Kettlebell Dead Clean View
- Double Kettlebell Open Palm Clean View
- Double Kettlebell Suitcase Clean View
- Hardstyle Clean View
- Kettlebell Assisted Dead Clean Drill View
- Kettlebell Clean From Dead View
- Kettlebell Dead Clean View
- Kettlebell Goblet Clean View
- Kettlebell Hang Clean View
- Kettlebell Lateral Clean View
- Kettlebell Lunge Dead Clean View
- Kettlebell Open Palm Hang Clean View
- Kettlebell Suitcase Clean View
- Kettlebell Upside Down Horn Grip Clean View
- Pass-Through Switch Clean View
Lateral Info:
Bilateral Exercise, Bilateral Load, Unilateral Exercise, Unilateral Load
Exercise Benefit(s):
Endurance, Endurance Cardiovascular, Endurance Muscular, Endurance Muscular Arm, Endurance Muscular Core, Endurance Muscular Leg, Power, Power Leg, Strength, Strength Grip, Strength Legs
Body Position(s):
Exercise Speed(s):
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Calculate Calories Burned
Results
Kcal/min = (enter required values and click calculate)
Total kcals burned = (enter required values and click calculate)
Minutes worked = (enter required values and click calculate)
