Kettlebell Clean
A kettlebell drill where the bell is swung from between the legs and guided into the rack position against the forearm and chest. It develops hip power and a stable rack for presses and carries.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Biceps
- Forearm Flexors
- Traps (Trapezius)
- Front Delts
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 5–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the kettlebell in front of you, hinge and grip the handle with one hand.
Hike the bell back between the legs.
Drive the hips forward, keeping the elbow close to the body so the bell travels up close.
Rotate the hand around the handle so the bell rolls softly onto the back of the forearm.
Finish standing tall in the rack: wrist straight, elbow tucked, bell against the chest.
Drop the bell back into the backswing and repeat.
Breathing: Exhale as the bell lands in the rack and inhale on the backswing.
Coaching tips
Zip up the jacket
Elbow stays close
Soft landing on the forearm
Common mistakes
Swinging the bell wide so it bangs the forearm
Curling the bell up
Bent wrist in the rack
Squatting instead of hinging
Safety notes
Keep the bell close to avoid it slamming into the wrist.
Learn the swing before the clean.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.