Kettlebell Single Arm Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Latissimus Dorsi, Trapezius, Forearms, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.8
- Alternate Names
- Single Arm Kettlebell Clean
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Single Arm Clean
- Stand with feet shoulder-width apart, kettlebell on the ground between your feet.
- Hinge at the hips, bend your knees slightly and grasp the kettlebell with one hand.
- Drive through your heels, engaging your core, and pull the kettlebell upwards.
- As it comes up, rotate your wrist to catch the kettlebell at shoulder height.
- Lower the kettlebell back down to the ground in a controlled manner.
- Repeat for desired repetitions before switching arms.
Common Mistakes
- Not keeping the kettlebell close to the body.
- Using momentum instead of muscle power.
- Failing to engage the core.
Modifications
- Use a lighter kettlebell for beginners.
- Perform the movement without the kettlebell to practice form.
Tips
- Keep your core engaged throughout the movement.
- Use a controlled motion to avoid swinging the kettlebell.
- Ensure proper form to prevent injuries.
Kettlebell Single Arm Clean Alternatives
Tags
kettlebell
strength
shoulders
fitness
upper body
high intensity
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