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
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Also know as: Clean Dead Start
Parent exercise: Kettlebell Clean
This is a: Loaded Exercise Variation
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