Kettlebell Assisted Dead Clean Drill
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Kettlebell Exercise Information
A kettlebell clean is an exercise that brings the kettlebell from a position below the hips into a racking position via an explosive fast and clean movement. The most common starting positions are dead from the ground and the racking position.
Several different movements can be used to move the weight but the most common ones are the hip hinge and the squat.
The kettlebell clean is an important aspect of kettlebell training as with almost every kettlebell exercise the weight needs to be brought into the racking position. But besides that, it's also a great exercise for cardio, strength, and power.
How the kettlebell clean is programmed partly determines the goal it reaches. For strength, program heavy and lower reps; for endurance, program light to medium and higher volume; for power, program between medium and heavy weight with low reps.
The kettlebell clean is a great exercise to program for endurance combos as it allows the muscles to have a little break by moving the work to other muscle groups. In the clean and jerk, for example, the jerk requires a lot from the upper body in regards to racking and the jerk itself. The clean breaks it up and allows the athlete to last longer.
No matter the variation of the kettlebell clean, the kettlebell(s) always end up in a racking position. The racking position is where the kettlebell(s) are held at chest height with the elbow(s) under the weight and the shoulders are pulled down. There is a lot to learn about racking, as it's not just for receiving the weight, but also for resting and transitioning.
This variation of the kettlebell clean is without a doubt one of the most important parts of a beginner's kettlebell journey. At Cavemantraining, we program this as a drill to teach beginners the most important aspects of any clean, and that is:
- Pull with the legs
- Keep the arms straight
- What you should never feel working in the arms
- Hook grip
- Grip transition
- Hand insertion
- Decelerate with the legs
- And so on
This drill delivers all this to the athlete if the drill is performed as intended, which is slow and step-by-step with pauses in between each step to drill the movement and all important other aspects of a clean.
There are many different clean variations, we have chosen the dead clean as the first progression in the kettlebell journey of a beginner because the squat movement comes more naturally to most people. It allows the athlete to break the movement down step-by-step and experience the important things, with the most important one being the grip transition. Not learning or understanding the grip transition that's required during kettlebell cleans and snatches is the biggest culprit for bruised wrists, ripped hands, and elbow problems.
Although intended to be used as a drill, this variation can also be used for beginners to safely bring a kettlebell from the ground into a racking position to perform other exercises.
Alternatives for this exercise are:
This information flows through from Kettlebell Clean
Elbow disconnected in racking due to tension
The elbow is disconnected from the body in the racking position because everything is tight and tense.
Kettlebell Assisted Dead Clean Drill
Going faster than intended (drill)
Completing the exercise fast without breaking it down and focussing on the important parts of this drill.
Also know as: Assisted Dead Clean
Parent exercise: Kettlebell Clean
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
Record your ability for this exercise as learning or mastered.
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