Clean And Squat (Kettlebell)

A compound movement combining a kettlebell clean with a front squat, developing lower body strength and power.

Instructions

1. Stand with feet hip-width apart with a kettlebell on the ground between your feet.
2. Clean the kettlebell to your shoulder by explosively extending your hips and rotating your wrist.
3. Stabilize the kettlebell at your shoulder with your elbow bent.
4. Descend into a squat by bending your knees and lowering your hips until thighs are roughly parallel to the ground.
5. Drive through your heels to return to standing position.
6. Lower the kettlebell to the ground and repeat.

Tips

• Maintain an upright torso throughout the squat with your core engaged.
• Keep the kettlebell stable at your shoulder during the squat movement.
• Lower under control and drive powerfully through your heels.
• Maintain a neutral spine throughout the movement.
• Breathe in during the descent and out as you drive upward.
• Perform equal reps on both sides for balanced development.