Kettlebell Dead Clean
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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.
The kettlebell dead clean is an explosive lower body powered variation of the clean where the kettlebell starts from dead upon each rep. Out of all clean variations, the dead clean is the one that has the longest distance to travel.
What is the right speed to clean at? For power, you want to move as fast as you can and for any other goal the speed just needs to be such that the weight enters its ballistic flight.
What is the right weight to use for the dead clean? For power, you always want to work on increasing speed and strength, so you want to work with a heavy weight but not so heavy that you can't work on speed anymore.
For cardio, you want to work with a lighter weight than you would for strength and power, as you want to be able to keep moving for as long as possible. However, the weight should always be heavy enough to provide resistance for the explosive pull and ballistic flight. A weight too light provides no resistance and will flop all over the place.
56RPM for the Kettlebell Dead Clean at a fast tempo.
16RPM for the Kettlebell Dead Clean at a fast tempo.
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 Dead Clean
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Parent exercise: Kettlebell Clean
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
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Exercise Photo Gallery
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Kettlebell Dead Clean
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Form and Technique
This section explains the form and technique for the Kettlebell Dead Clean exercise.
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Bilateral Exercise, Unilateral Load
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