Clean (Kettlebell)

A fundamental kettlebell movement combining a hip extension with an upper body pull to explosively bring the kettlebell to shoulder height.

Instructions

1. Stand with feet hip-width apart with a kettlebell on the ground between your feet.
2. Hinge at the hips and grab the kettlebell with one hand, keeping your back straight.
3. Drive through your heels and explosively extend your hips and knees.
4. As the kettlebell reaches chest height, rotate your wrist and guide it to your shoulder.
5. The kettlebell should rest on the back of your forearm at the bottom of the movement.
6. Lower the kettlebell back down and repeat for the desired reps before switching sides.

Tips

• Initiate the movement with hip extension, not arm strength.
• Keep the kettlebell close to your body throughout the pull.
• Time your wrist rotation to occur at the top of the hip extension.
• The kettlebell should naturally rotate without forcing the movement.
• Maintain a neutral spine throughout the movement.
• Practice with lighter weights to develop proper technique.