Kettlebell Assisted Dead Clean Drill

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Kettlebell Assisted Dead Clean Drill

Exercise Video

Kettlebell Assisted Dead Clean Drill

Kettlebell Assisted Dead Clean Drill

Kettlebell Assisted Dead Clean Drill

Guest video. Full video length: 00:04:56.

Kettlebell Exercise Information

Kettlebell Clean

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.

Racking Position

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.


Slow tempo:

6RPM for the Kettlebell Assisted Dead Clean Drill at a fast tempo.

Fast tempo:

6RPM for the Kettlebell Assisted Dead Clean Drill at a fast tempo.


Alternatives for this exercise are:

  1. Kettlebell Assisted Hang Clean

Common Mistake(s):

This information flows through from Kettlebell Clean

  1. Elbow disconnected in racking due to tension

    The elbow is disconnected from the body in the racking position because everything is tight and tense.

  2. Seeing the palm of the hand in racking

    The palm of the hand is facing forward in the racking position and usually, this is paired with the bell (the round bit of the kettlebell) being positioned on the outside of the arm rather than on the inside and the handle lays horizontally within the palm rather diagonally (45-degree angle).

Kettlebell Assisted Dead Clean Drill

  1. 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

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On-page quicklinks:

Exercise Photo Gallery

Kettlebell Clean

This is the photo gallery from the parent exercise Kettlebell Clean.


This is a collection of photos related to this exercise.

Kettlebell Assisted Dead Clean Drill

Side View

This is a collection of photos for the side view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Assisted Dead Clean Drill exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.




Muscles Used:

Lateral Info:

Unilateral Exercise, Unilateral Load

Exercise Benefit(s):


Body Position(s):

Squatting, Standing

Kettlebell Grip(s):

Hook Grip, Loose Grip, Racking Safety Grip

Exercise Speed(s):



Feet Wide Stance 0°, Feet wide stance 40°

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