Kettlebell Clean

Setup

1. 01Place the kettlebell on the floor slightly in front of the feet.
2. 02Set a hinge stance with feet shoulder width apart.
3. 03Grip the handle with one hand, thumb pointing slightly back toward the body.
4. 04Load the hips back with a flat back and packed shoulder.

Execution

1. 01Hike the kettlebell back between the legs like a swing.
2. 02Snap the hips forward while keeping the elbow close to the ribs.
3. 03Guide the bell around the forearm, not over the top, into the rack position.
4. 04Let the bell settle softly on the forearm, then drop it back into the next hike.

Checkpoints

• -The bell rolls around the wrist and lands without banging the forearm.
• -The elbow stays connected to the ribs through the pull.
• -Power comes from the hip snap, not an arm curl.
• -The rack position shows a straight wrist and the elbow resting near the hip bone or ribs.

Common mistakes

• -Casting the bell wide so it flips over and slams the forearm.
• -Curling the bell up with the arm instead of using hip drive.
• -Breaking the wrist backward in the rack position.
• -Letting the shoulder shrug up during the pull.