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Kettlebell Dead Clean

1 min read · 185 words · December 26, 2022

cleantechnique

The kettlebell dead clean is an explosive lower body powered variation of the clean where the kettlebell starts from dead upon each rep. Out of all clean variations, the dead clean is the one that has the longest distance to travel.

What is the right speed to clean at? For power, you want to move as fast as you can and for any other goal the speed just needs to be such that the weight enters its ballistic flight.

What is the right weight to use for the dead clean? For power, you always want to work on increasing speed and strength, so you want to work with a heavy weight but not so heavy that you can't work on speed anymore.

For cardio, you want to work with a lighter weight than you would for strength and power, as you want to be able to keep moving for as long as possible. However, the weight should always be heavy enough to provide resistance for the explosive pull and ballistic flight. A weight too light provides no resistance and will flop all over the place.

Biomechanical breakdown

Single Arm Dead Clean

Coaching cues

  • Squat to it
  • Ankles bend
  • Knees forward
  • Hips down
  • Shoulders high
  • Stand it up

Primary muscles

Gluteus MaximusRectus FemorisVastus LateralisVastus MedialisVastus IntermediusBiceps Femoris (Long Head)SemitendinosusSemimembranosusGastrocnemiusSoleus

+54 synergists & stabilizers in the full breakdown.

Tempo (reps per minute)

Low

16

Medium

22

High

28

See the full biomech breakdown →

Variations

Other Kettlebell Clean variations

68 more variations of the kettlebell clean in our exercise library. Each has a full biomechanical breakdown with coaching cues, muscles, and common mistakes.

Common mistakes

Common single arm dead clean mistakes & how to fix them

  • The hips are rising first in the dead clean or dead snatch

    The hips are rising first in the dead clean or dead snatch.

    Fix: The shoulders should rise first by extending the hips.

    Read the full common-mistake breakdown →

  • Not creating tension between you and the kettlebell(s)

    Not creating tension between you and the kettlebell(s) before pulling.

    Fix: Establish direct tension between yourself and the kettlebell(s) by keeping arms straight. A helpful drill involves slowly deadlifting the weight up using the same squat movement pattern, then lowering it before performing the actual exercise.

    Read the full common-mistake breakdown →

  • Broken wrist grip

    The handle sits high in the palm and the wrist bends backward, breaking the line from forearm to hand at the joint. The problems cascade: the wrist joint bears load it was not designed for, the forearm muscles fight an angle they cannot win, the bell bells out, the shoulder rotates, and a shoulder problem starts in the hand.

    Fix: Use a hand insertion with a 45-degree handle angle. When cleaning the bell, insert the hand so the handle sits diagonally across the palm, over the wrist, not above it. From this position, a broken wrist grip is physically impossible. Competition kettlebells help because they have a consistent window size regardless of weight. Note: there is also a Hardstyle grip, but the easiest way to avoid this issue is the 45-degree angle.

    Read the full common-mistake breakdown →

  • Gripping too tight

    Gripping the kettlebell handle too tight throughout the entire movement, including phases where grip tension is not needed. A death grip on the handle creates constant tension on the forearm tendons. Those tendons end at the elbow joint, so persistent over-gripping leads to elbow pain, blisters, and ripped calluses.

    Fix: Use a hook grip: fingers curled, handle hanging, not squeezed. Grip intensity should cycle with every rep -- weakest at the top of the swing, strongest at the pull-out, then loose again. You are preventing the handle from leaving, not squeezing it.

    Read the full common-mistake breakdown →

  • Stiff non-moving zombie arm

    The non-working arm is stiff and not moving along with the working arm.

    Fix: Move the arm along with the movement of the working arm.

    Read the full common-mistake breakdown →

  • Using a weight too heavy for the task at handuniversal

    Using a weight too heavy for the task at hand.

    Fix: Use a weight that is appropriate for the task and allows you to maintain good form and technique.

    Read the full common-mistake breakdown →

+32 more common mistakes in the full library.

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1 min read · 185 words

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