Swing Clean (Kettlebell)

A dynamic kettlebell movement that combines a hip hinge swing with a shoulder clean, developing explosive hip power and forearms strength.

Instructions

1. Place the kettlebell on the floor slightly in front of you with feet hip-width apart.
2. Hinge at the hips and grab the kettlebell with both hands, keeping your back straight.
3. Explosively extend your hips and knees, swinging the kettlebell up to shoulder height.
4. As the kettlebell rises, rotate your wrists and catch it at shoulder height in a cleaned position.
5. Control the momentum and let the kettlebell swing back down between your legs for the next repetition.
6. Maintain a neutral spine throughout and use hip drive, not arm strength, to initiate the swing.

Tips

• Focus on explosive hip extension to generate momentum rather than using your arms to lift the weight.
• Keep your core tight and your shoulders packed during the catch phase.
• Start with a lighter kettlebell to master the timing and transition from swing to clean.
• The kettlebell should follow a smooth arc path; jerky movements indicate poor hip drive.
• Ensure proper wrist rotation occurs during the upswing to safely catch the bell.
• Breathe by exhaling as you explosively extend your hips and hinge.