Full body
Kettlebell Clean
The Kettlebell Clean is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 17%, upper traps 13% and quads (vastus lateralis) 9%.
Also known as: kb clean
How to do it
- Stand with feet shoulder-width and a kettlebell on the floor just in front of you.
- Hinge with a flat back, grip the handle with one hand and hike the bell back between the legs.
- Snap the hips forward and keep the elbow close to the body as the bell rises.
- Rotate the hand around the handle so the bell lands softly in the rack on the forearm and chest.
- Let the bell drop back between the legs with a hinge and repeat, then switch hands.
Tips
- Think of zipping up a jacket: the bell travels close to the body.
- Loosen the grip slightly at the top so the bell rolls around the hand.
Common mistakes
- Swinging the bell out wide so it flips and hits the forearm.
- Lifting the bell with the arm instead of the hips.
- Letting the wrist bend back in the rack.
Muscles worked by the Kettlebell Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One bell at a time. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Kettlebell Clean alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Kettlebell Clean good for beginners?
The Kettlebell Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Kettlebell Clean?
For example the Dumbbell Clean, Clean and Power Clean. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.