Single-arm Kettlebell Clean
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Lower back, Quads, Traps, Forearms, Obliques
- Equipment
- Kettlebell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet hip-width apart, with a kettlebell on the floor between your feet.
- 2 Hinge at your hips and bend your knees to grasp the kettlebell with one hand, keeping your back straight.
- 3 Explosively extend your hips and knees, pulling the kettlebell upward close to your body.
- 4 As the kettlebell reaches shoulder height, rotate your wrist and elbow to "catch" the kettlebell in the rack position, resting on your forearm and bicep at your shoulder.
- 5 Reverse the movement by hinging at your hips and guiding the kettlebell back down towards the floor.
- 6 Allow the kettlebell to swing slightly between your legs as you lower it with control, returning to the starting position.
- 7 Complete all repetitions on one side, then switch to the other arm.
