Single-arm kettlebell clean

The single-arm kettlebell clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level in a single movement. While the kettlebell clean is often used as a transitional movement into the press or front squat, it is also a valuable strength and power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.

Benefits

  1. Strengthens the hips and glutes, upper back, shoulders, and biceps
  2. Can be used on its own or to transition into a front squat or clean and press
  3. Effective for strength training or as part of a kettlebell circuit or flow
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Single-arm kettlebell clean Images

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Single-arm kettlebell clean Instructions

Single-arm kettlebell clean muscle diagram
  1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
  2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  3. Return the weight to the starting position.