Kettlebell Exercise Information
The Kettlebell Clean is a Loaded Exercise upon which the following exercises build:
Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Clean can be found below.
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.
Alternatives for this exercise are:
Elbow disconnected in racking due to tension
The elbow is disconnected from the body in the racking position because everything is tight and tense.
This is a root exercise upon which exercise variations build.
Also know as: Any Kettlebell Clean
This is a: Loaded Exercise
Is loaded with equipment: Kettlebell
Record your ability for this exercise as learning or mastered.
Exercise Photo Gallery
Related Workouts or Warm-ups
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
- Double Kettlebell Bottoms-Up Clean View
- Double Kettlebell Dead Clean View
- Double Kettlebell Open Palm Clean View
- Double Kettlebell Suitcase Clean View
- Kettlebell Assisted Dead Clean Drill View
- Kettlebell Clean From Dead View
- Kettlebell Dead Clean View
- Kettlebell Goblet Clean View
- Kettlebell Hang Clean View
- Kettlebell Lunge Dead Clean View
- Kettlebell Open Palm Hang Clean View
- Kettlebell Suitcase Clean View
- Kettlebell Upside Down Horn Grip Clean View
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