Kettlebell Cleans

Technique

Setup

Stand with feet hip-width and the kettlebell on the floor just in front of you. Hinge down and grip the handle with one hand, thumb pointing back, your free arm loose for balance.

Movement

Hike the bell back between your legs, then drive your hips forward and guide the bell up close to your body, rotating your hand around the handle so it lands softly in the rack position against your forearm and chest. Drop it back into the hinge for the next rep. Finish the set, then switch sides.

Form Tip

Keep your elbow close to your ribs and the bell on a tight path; a wide arc flips the bell over your hand and bangs it into your wrist.

Increase Difficulty

Use a heavier bell, or progress to Kettlebell Snatches.

Decrease Difficulty

Use a lighter bell and practice single reps from a dead stop between your feet.