Zirv Fitness
Strength exercise

Kettlebell Clean (Single Arm)

How to do it

  1. Stand with feet shoulder-width apart and a kettlebell on the floor between the feet, gripping the handle with one hand.
  2. Hike the kettlebell back slightly between the legs, keeping the back flat and the free arm out for balance.
  3. Drive the hips forward explosively to extend the knees and hips, pulling the kettlebell up close to the body.
  4. Rotate the wrist as the kettlebell rises so it rolls around the forearm instead of striking it.
  5. Catch the kettlebell in the rack position at the shoulder, bracing the core against the offset load.
  6. Lower the kettlebell back along the same path under control, then complete the set before switching arms.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator