Legs / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Clean

A kettlebell explosive exercise for the hamstrings, with the glutes, lower back and rear delts assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors), Rear delts, Upper traps

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3. Return the weight to the starting position.

Common mistakes

• ✗ Swinging the bell out and letting it crash onto the forearm.

  Why it hurts: The impact bruises the wrist and forearm.

  ✓ Instead: Keep the elbow close, pull the bell in a tight path and rotate the hand around the handle.

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