Kettlebell Single-Arm Clean
Explosive full-body exercise! Build strength & power with the Kettlebell Single-Arm Clean. Master the technique for a killer workout.
The Kettlebell Single-Arm Clean is a compound exercise that mainly works the quads and back, with help from the core and glutes & hips. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Clean Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Kettlebell Single-Arm Clean Variations and Alternatives
How to do the Kettlebell Single-Arm Clean
Begin by standing with your feet shoulder-width apart with the kettlebell on the floor between your feet.
Bend at your hips and knees to squat down and grip the kettlebell with one hand, with your palm facing your body. Keep your back flat and look straight ahead.
Drive through your heels to extend your hips and knees to lift the kettlebell off the ground, keeping it close to your body.
As the kettlebell reaches your hips, extend through your legs and hips to propel the kettlebell upwards. Use the momentum to assist in bringing the kettlebell to your shoulder, transitioning your grip as it rises so that your palm faces inward and the kettlebell rests on the outside of your forearm.
Your elbow should be tucked in close to your body throughout the movement.
Stand up straight, with the kettlebell in the 'rack' position at your shoulder.
Lower the kettlebell back down to the starting position by reversing the motion and control the descent.
Perform the prescribed number of repetitions with one arm before switching to the other arm.
Remember to maintain proper form throughout the exercise, engage your core, and keep the kettlebell path close to your body to prevent injury.
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Kettlebell Single-Arm Clean FAQs
What muscles does the Kettlebell Single-Arm Clean work?
The Kettlebell Single-Arm Clean mainly works the quads and back, with help from the core and glutes & hips. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Kettlebell Single-Arm Clean?
Kettlebells.
Is the Kettlebell Single-Arm Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Single-Arm Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Clean variations and alternatives?
Similar exercises include the Dumbbell Power-Clean, Dumbbell Hang Power-Clean, Dumbbell Kneeling Hold to Clean-Grip Stand and Dumbbell Power-Clean & Single Jerk.
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