Kettlebell Clean
How to do it
Starting position
- Set your feet shoulder-width apart and place the kettlebell between your feet
- Push your hips back, bend your knees slightly, and lean your upper body forward
- Grip the kettlebell handle firmly with one hand
- Look straight ahead and keep your back straight
Movement
- Push hard against the ground with the soles of your feet and extend your hips forward
- Quickly rotate your hand as the kettlebell rises close to your body
- Catch the kettlebell securely at shoulder height
- Smoothly return to the starting position
Breathing
Exhale as you lift the kettlebell and inhale as you lower it
Trainer tips
- Float the kettlebell with hip drive
- Keep your elbows tight to your body and catch in the rack position
- Let the kettlebell rotate around your wrist
Cautions
- Rounding your back poses a risk of spinal injury, so brace your abs
- Excessive weight can injure your shoulder joints, so start with a light weight
- Letting the kettlebell hit the wrist
- Lifting with the arms and letting the path drift away from the body
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Forearms |
|---|---|
| Secondary muscles | Hamstrings · Traps · Abs |
| Equipment |  Kettlebell |
| Movement pattern | Hinge |
| Rep range | 6–12 reps (one side at a time) |
29 similar exercises
Representative exercise: Power Clean
- Power Clean
- Dumbbell Clean
- Dumbbell Power Clean
- Dumbbell Hang Power Clean
- Kettlebell Hang Clean
- Kettlebell Two Arm Clean
- Dumbbell Single Arm Power Clean
- Kettlebell Single Arm Clean
- Kettlebell Double Alternating Hang Clean
- Barbell Full Clean
- Barbell Hang Clean
- Barbell Power Clean
- Barbell Split Clean
- Barbell Muscle Clean
- Barbell Clean and Press
- Barbell Hang Power Clean
- Barbell Power Clean from Blocks
- Barbell Hang Clean Below the Knees
- Dumbbell Hang Clean
- Dumbbell Clean and Press
- Dumbbell Standing Cross Clean
- Kettlebell Power Clean
- Kettlebell Clean and Press
- Kettlebell Open Palm Clean
- Smith Hang Clean
- Dumbbell Hang Clean (Demo 2)
- Dumbbell Single Arm Clean and Press
- Kettlebell One Arm Clean
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How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 15.3 kg.
With the kettlebell, it moves up to the next weight you have. Within your 6–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell SwingEasierKettlebell Deadlift from BenchEasierDumbbell Single Arm DeadliftSimilar exerciseConventional DeadliftSimilar exerciseMachine Standing Hip ExtensionSimilar exerciseDumbbell DeadliftSame muscle · different equipmentResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.