Kettlebell Clean
An advanced, technical movement that pulls a kettlebell from the floor or a swing into a racked position at the shoulder in one fluid motion.
Equipment: Kettlebell
How to do it
- 1Start with the kettlebell between your feet, hinging at the hips to grip the handle.
- 2Pull the kettlebell up close to your body, driving through your hips and legs.
- 3As the kettlebell rises, rotate your hand around it to receive it in the racked position at your shoulder.
- 4Lower the kettlebell back down along the same path to reset for the next rep.
Common mistakes
- Muscling the kettlebell up with the arm instead of driving the movement from the hips.
- Letting the kettlebell crash into the wrist and forearm at the top instead of rotating the hand to catch it smoothly.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Kettlebell Clean safe for beginners?
The Kettlebell Clean is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Pull-Up first is a reasonable place to start.
See the Pull-UpWhat muscles does the Kettlebell Clean work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have kettlebell for the Kettlebell Clean?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have kettlebell available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.