Kettlebell Dead Clean
A kettlebell clean where every rep starts dead on the floor between the feet instead of from a swing. With no backswing, the hips must create all the speed, making it a strict teaching and power drill.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Biceps
- Forearm Flexors
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the kettlebell on the floor between the feet, push the hips back and grip the handle with one hand, back flat and eyes forward.
Brace and load the hamstrings with the arm long.
Snap the hips and knees straight to lift the bell off the floor fast.
Keep the elbow close and rotate the hand around the handle as the bell rises.
Receive it softly in the rack, standing tall with the wrist straight.
Lower it back to the floor with a flat back, let it settle, and repeat.
Breathing: Inhale and brace at the floor, and exhale as the bell lands in the rack.
Coaching tips
Dead stop every rep
Hips do the work
Keep it close
Common mistakes
Rounding the back to reach the bell
Curling it up with the arm
Swinging it wide into the forearm
Bouncing it off the floor
Safety notes
Set up with the bell between the feet, not in front of them, so the back stays flat.
Start light: without a backswing the bell is harder to guide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.