Kettlebell Clean
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Kettlebell
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Trapezius, Forearms, Trunk
Movement pattern
Ballistic Hip Hinge
Training goal
Power
Sport
General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting
Overview
Purpose. Train explosive hip extension and a smooth rack position under load.
How it fits the system. An intermediate-level ballistic hip hinge entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Snatch and Dumbbell Snatch.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Trapezius, Forearms, Trunk
Movement pattern
Ballistic Hip Hinge
Equipment
Kettlebell
Difficulty
Intermediate
How to Perform
- Set the kettlebell slightly in front of you and hinge to grip the handle.
- Hike the bell back between the legs.
- Snap the hips forward and guide the bell up close to the body.
- Rotate the hand around the bell rather than letting it flip over.
- Receive the bell in the front rack with the forearm vertical and the elbow tucked.
- Return the bell to the swing position and repeat.
Coaching Cues
- Keep the bell close, like zipping up a jacket.
- Spear the hand through rather than letting the bell flip.
- Finish with the elbow tucked into the ribs.
Common Mistakes
- Letting the bell bang onto the forearm.
- Curling the bell up with the arm.
- Standing too upright and turning it into a squat.
Progressions & Regressions
Progressions
Add load or move to double kettlebell cleans.
Regressions
Practise the kettlebell swing and dead clean from the floor.
When to Use It
When to use
As power work and preparation for the front rack.
When not to use
With wrist pain on impact in the rack.
Programming
4 to 5 sets of 5 to 8 reps per side.
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