The Clean

The kettlebell clean is an exercise that transitions the kettlebell holding position from a one handed position in front of the body to a racket position by perform the swing movement.

Once in the racked position, the exercise can be advanced with further movement (such as press or lunge) or simply returned to the starting position to perform clean repetitions.

Explanation of exercise

Follow point 1 – 4 of the kettlebell single arm swing and perform the following steps: 5. Whilst the kettlebell is moving upwards in the swing phase (roughly at hip level), flex and slightly externally rotate the arm allowing the kettlebell to wrap over the hand and rest against the outside the forearm. The kettlebell should finish close to the body in the racked position. 6. One clean cycle has been completed once in the racked position. To perform a second rep allow the kettlebell to fall and return into the swing movement. This is achieved by rotating the handle so the kettlebell moves into a one arm holding position and swings to the start position.

Technique considerations

 Drive the movement from the hips.  Legs should be straight in the rack position.

Muscles used

 Gluteals

 Quadratus lumborum

 Hamstrings  Biceps  Trapezius  Deltoids

 Core (transverse abdominals  Quadriceps

Alternative, Modification or Progression

Modification - Hanging Clean

A slight variation to the original clean, the hanging clean removes the swing motion of the movement, instead the clean is performed whilst the kettlebell is hanging in front of the exerciser.

Phase 1: Start position

Phase 2: The swing Teaching and cue notes

Teaching and cue notes

Phase 3: The transition

Phase 4: The rack Teaching and cue notes

Teaching and cue notes