A single-kettlebell clean from the hang performed hand-to-hand or side-to-side each rep, training hip power, grip, and rack timing with an alternating rhythm.
OlympicKettlebellExplosive pull
Start
End
Primary
GlutesHamstrings
Secondary
TrapeziusForearmsCoreDeltoids
Equipment
Kettlebell
Pattern
Explosive pull
Setup
01Stand with feet shoulder width and one kettlebell hanging in one hand.
02Hinge to the hang position with the bell between the knees.
03Keep the back flat and the free arm relaxed for balance.
04Brace before the first hip snap.
Execution
01Snap the hips to drive the bell upward close to the body.
02Guide it around the forearm into a soft rack on the chest.
03Drop the bell back to the hang, switch hands at the bottom, and clean with the other arm.
04Keep a steady alternating rhythm rep to rep.
Checkpoints
-The bell rolls around the wrist rather than flipping and banging the forearm.
-Hips power every rep; the arm only steers.
-Hand switches happen in the hang with a flat back.
-Rack position rests on the chest and forearm, not held out front.
Common mistakes
-Curling the bell up with the arm.
-Letting the bell crash onto the wrist at the rack.
-Rounding the back during the hand switch.
-Swinging the bell far from the body.
Programming notes
-Use 3 to 4 sets of 8 to 12 total alternating reps.
-Great as a conditioning or power-endurance block with moderate bells.
-Master the single-arm kettlebell hang clean before adding the switch.
