Single Arm Pendulum Clean
Featured Video
Kettlebell Clean Tutorial for Beginners
If you're getting lower back pain, bruised forearms, blisters, or calluses, or the bell banging down on your forearm, during the kettlebell clean. None of that is bad luck, and none of it means you need to go lighter, buy gloves or forearm protection. By the end of this video, you'll know exactly where in the movement each one comes from and how to correct it.
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Exercise Videos
A crisp kettlebell drive through pendulum backswing and pendulum forward swing, then a controlled rack fixation.
Photos (8)
Adjusting the dials updates the Muscle target & Joint actions below.
Exercise Execution (7 steps)
Common Mistakes
22Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.
Not sure your Pendulum Clean is right? Get your form checked.
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Log a personal best
Quick-log a single result for Pendulum Clean (1RM, max reps, or time). PBs are detected automatically when you beat your previous score.
Log a workout with Pendulum Clean in it and this fills in by itself: your reps, your bells, session by session.
See what logging shows you →Reps Per Minute
Where this is covered
Every place we teach the pendulum clean — videos, course lessons, books and workouts.
Videos
Covered in books
Kettlebell Training Fundamentals$24.95 · In membershipSee the book
Workouts that use it
1FREE: anyone can watch (members watch ad-free) · 200 XP: unlock once with XP · MEMBERS: included in membership · Prices: buy once or included in membership
Joint Actions
Prime Movers
Secondary
Stabilizers
Tap a joint action to see involved muscles