Kettlebell One Arm Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Lats, Biceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- One-Hand Clean
How to: Kettlebell One Arm Clean
- Stand with your feet shoulder-width apart, holding the kettlebell in one hand.
- Bend your knees slightly and hinge at the hips to lower the kettlebell between your legs.
- Drive through your heels as you extend your hips and knees, pulling the kettlebell up toward your shoulder.
- Finish with your elbow under the kettlebell and your arm at shoulder height.
- Lower the kettlebell back down and repeat for the desired number of repetitions.
Common Mistakes
- Not maintaining a flat back during the lift.
- Using too much momentum instead of controlling the lift.
- Letting the kettlebell swing away from the body.
Modifications
- Use a lighter kettlebell if new to this movement.
- Perform the clean without a kettlebell to master the motion.
Tips
- Keep your back straight and engage your core throughout the lift.
- Use a lighter weight to practice form before increasing intensity.
- Focus on a strong drive from your legs to generate upward momentum.
Kettlebell One Arm Clean Alternatives
Tags
kettlebell
strength
shoulders
clean
weightlifting
high intensity