How To Kettlebell Clean

The kettlebell clean is a foundational movement in kettlebell training that combines strength, coordination, and technique. To perform it correctly, follow these steps:

Start by positioning yourself with your feet shoulder-width apart. Place the kettlebell on the ground slightly in front of you and between your feet. Bend your knees slightly and hinge at the hips to grasp the kettlebell with one hand using an overhand grip. Keep your back straight, core engaged, and shoulders pulled back.

Next, initiate the movement by driving through your heels and standing up explosively. As you rise, allow the kettlebell to swing backward between your legs in a controlled manner. This phase is called the hike pass, and it sets the momentum for the lift. Focus on keeping your arm loose and letting the kettlebell travel naturally along its path.

Once the kettlebell passes your legs, pull it upward toward your shoulder. Rotate your forearm so the handle transitions smoothly into the rack position. The kettlebell should rest against the crook of your wrist and forearm while your elbow remains close to your body. Avoid letting the kettlebell crash or bounce as it settles into place.

Maintain proper form throughout the exercise. Keep your chest up, shoulders packed down, and core tight. Avoid rounding your back or allowing excessive swinging of the kettlebell, as this can lead to injury. Practice the movement slowly at first to master the technique before increasing weight or speed.

Common mistakes to avoid include gripping the kettlebell too tightly during the hike pass, failing to rotate the wrist properly into the rack position, and using momentum instead of control. If you’re new to kettlebell cleans, consider working with a coach or trainer to refine your technique and ensure safety.

Q: What are the basic steps for performing a kettlebell clean?
A: Begin with the kettlebell between your feet in a deadlift position. Hinge at the hips, grip the handle tightly, and explosively drive through your heels to lift the bell. As it rises, flip the kettlebell onto the back of your forearm by rotating your wrist, then pull it close to your body and rack it on the forearm near your biceps.

Q: What is the proper form for a kettlebell clean?
A: Maintain a neutral spine, engage your core, and keep your chest up throughout the movement. Use your legs and hips for power rather than relying on your arms or lower back. Ensure the kettlebell transitions smoothly from the floor to the racked position without excessive swinging.

Q: How can I avoid common mistakes during a kettlebell clean?
A: Avoid rounding your back, using too much arm strength, or allowing the kettlebell to swing widely. Focus on hip extension to generate power, control the bell’s path close to your body, and practice the movement with lighter weights until you master the technique.

Q: Are there safety tips I should follow when doing kettlebell cleans?
A: Always start with a lighter weight to learn the movement properly. Warm up before starting, maintain good posture, and listen to your body to prevent injury. If you feel any pain, stop immediately and consult a professional.

Q: How do I know if I’m using the right weight for kettlebell cleans?
A: Choose a weight that allows you to perform the exercise with correct form but still challenges you. If you cannot control the kettlebell or maintain proper technique, reduce the weight. Gradually increase as your strength improves.