Set Up Items

If the focus is on moving heavy weight, then your objective is to remove instability and create stability. Move the feet slightly outside of hip-width and press them into the ground to create a more stable base from the hips up.

Bring the elbows out and into starting position. If the kettlebell is still resting on the biceps, bring the weight above the elbow so that the forearm is horizontal. If you’re working with double kettlebell, you perform the same action for the other side.

Insert the hand into the window and curl the kettlebell into racking position.

From a supine position, roll onto the side and scoop the kettlebell up with a good hand insertion and handle placement. Bring the kettlebell to rack position.

Improve the connection between the ground and yourself. Make sure that the full foot is connected and actually working rather than just resting on the ground. Create slight external hip and knee rotation to screw the feet into the ground.

Tense the abdominals and obliques like you are expecting an impact in the stomach. Pull the armpits together and the shoulders down, firming the core and providing a solid structure for the exercise to be performed from.

Tense the legs to provide a solid base where the exercise can be performed from. Tense the calves to fixate the ankles, tense the quadriceps to fixate the knees, and tense gluteals to fixate the hips. Of course, there are other muscles involved, but the intention is to fixate the joints.

Obtain a good racking position.

Any variation of the kettlebell clean can be used to clean the weight and end in a racking position.