Kettlebell Dead Clean Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Kettlebell Clean
How to: Kettlebell Dead Clean
- Stand with your feet shoulder-width apart with the kettlebell on the floor between your feet.
- Bend at your knees and hips to grasp the kettlebell with both hands.
- Keep your back flat and chest up as you lift the kettlebell by extending your hips and knees.
- As you lift, bring the kettlebell to your chest, allowing your elbows to drop below.
- Lower the kettlebell back down to the floor while maintaining control and proper form.
Common Mistakes
- Rounding the back while lifting.
- Using momentum rather than muscle control.
- Not fully engaging the hips and legs in the movement.
Modifications
- Use a lighter kettlebell to start.
- Perform the exercise from a seated position or with support.
Tips
- Keep your back straight and core engaged throughout the movement.
- Focus on a smooth and controlled motion rather than rushing.
- Practice with a lighter kettlebell to master the form before increasing the weight.
Kettlebell Dead Clean Alternatives
Tags
kettlebell
strength
glutes
legs
deadlift
weightlifting