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.
The kettlebell clean from dead can be a kettlebell clean performed with several different movements but the two things that are always the same is that the kettlebell starts dead and end up in racking. How they get from dead to the racking position varies.
If the workout does not specify what variation of the clean should be used to end up in the racking position then that choice is left to the athlete. Some of the variations are, but not limited to, the pendulum swing from dead to racking, hip hinge swing from dead to racking, squat swing from dead to racking, and the dead clean. The kettlebell is usually returned to dead in the same manner it came up but in reverse.
The clean variations can be with a single or double kettlebell.
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 Clean From Dead
No common mistakes are yet created or linked for the Kettlebell Clean From Dead. Why not help improve the encyclopedia?
Also know as: Clean Dead Start
Parent exercise: Kettlebell Clean
This is a: Loaded Exercise Variation
Are you able to perform this?
Record your ability for this exercise as learning or mastered.
What is your personal best?
Keep track of your progress for this exercise. View your progress. Why not set a goal for this exercise?
Make a note on this?
Keep track of your private notes for this exercise or add a new one.
How many reps? How much weight? How many rounds?
Calculate the details for this exercise.
Want to focus on this?
Add this exercise to your chalkboard as one of your focus exercises. See your chalkboard.
Want to help improve?
Register and submit information to the encyclopedia. Find out how you can help.
Exercise Photo Gallery
Related Workouts or Warm-ups
Form and Technique
This section explains the form and technique for the Kettlebell Clean From Dead 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.
Seen a mistake? Report it so we can improve.
Calculate Calories Burned
Kcal/min = (enter required values and click calculate)
Total kcals burned = (enter required values and click calculate)
Minutes worked = (enter required values and click calculate)