One-Arm Kettlebell Clean

A dynamic kettlebell lift that explosively pulls the weight from the ground to shoulder height, engaging the entire posterior chain and shoulders.

Instructions

1. Place a kettlebell between your feet. Bend down to grab the kettlebell handle while pushing your hips back and keeping your eyes looking forward.
2. Drive through your legs and hips to explosively pull the kettlebell upward.
3. As the kettlebell rises, rotate your wrist so your palm faces forward and the kettlebell sits on your shoulder.
4. Stabilize the weight at shoulder height with a packed shoulder.
5. Lower the kettlebell back to the floor with control.
6. Reset your position and repeat for the desired repetitions.
7. Switch arms and complete the set.

Tips

• Initiate the movement from your hips, not your arms
• Keep your chest up and core tight throughout the lift
• Ensure the kettlebell lands softly on your shoulder to reduce impact
• Maintain a neutral spine and avoid excessive arching
• Use your legs to generate power, not your arms
• Keep the kettlebell close to your body during the upward pull