When a heavy bell hits you for the first time and almost knocks you off your feet you’ll understand why. It’s a blocked roundhouse to the body (and its rack position is almost exactly like your guard in stand up fighting).
It’s as easy as ordering a copy of Enter the Kettle bell off Dragon Door and getting started. As long as you’ve got a safe understanding of the swing, you will be able to clean and reap all the benefits of this powerful exercise, too.
The KB Clean hits most of the muscles of the body making it a huge fat burning and strength building exercise. The clean is based off the dead lift movement pattern so just like the Swing and Snatch it works heavily into the back of the body, posterior chain, making it a great counterbalance to all the sitting many of us do each day.
It is that explosive little HIP SNAP that sends the kettle bell up and on its way to the chest. Keep the kettle bell close to the body and send it up in a straight line.
Stopping the kettle bell in the hang position takes away the muscles' elasticity energy and makes the exercise more challenging. You can practice performing this one arm kettle bell clean by facing a wall to restrict the swinging or looping movement that often happens with beginners.
Watch a video of the single arm kettle bell hang clean below: Practice workout: progress to 60 seconds on each side before changing hands.
The muscles worked by the KB clean and press are the same as for the hang clean exercise except now you add in all the shoulder, lats and additional core muscle recruitment. Make sure there is a natural pause between the kettle bell clean and the kettle bell overhead press.
The kettle bell clean, squat and press is a very demanding single arm kettle bell complex that gets a huge amount of muscle activation as well as cardio benefits in one set of movements. As with the KB clean and press it is important to distinguish between the different exercises and not rush from one to the next making technical mistakes.
Watch a video of the kettle bell clean, squat and press below: Practice workout: progress to 60 seconds on each side before changing hands.
I really like the kettle bell single leg clean because it forces great technique naturally. The kettle bell single leg clean nicely connects the body’s natural sling system from hip to opposite shoulder, excellent for sports and more functional training.
If you have a weakness with the kettle bell in your left-hand then you may want to practice that same side for the single leg dead lift and also Turkish get up. It is important to keep the chest up as you lunge to avoid overusing the stabilizers in the lower back.
The straight forward handles is recommended more for the beginner because it uses less rotation when taking the kettle bell up into the racked position on the chest. Here we take the double kettle bell power clean exercise and add a pressing movement.
Finally, you can have a real cardio blast by alternating cleans with two kettle bells. Women should start with a 8 kg or 12 kg (25lbs), although I have female clients that clean 16 kg and 20 kg (44lbs) kettle bells, as I mentioned the strength comes from the hips not the arms.
The Clean is an important full body kettle bell exercise that can be used by itself or as part of a more complex sequence. You should master the dead lift and swing before attempting the clean as they all come from the all important hip hinge.
Start with the basic hang or kettle bell dead clean above before progressing on to the more complex variations of the movement. The Kettle bell Clean hits most of the muscles of the body making it a huge fat burning and strength building exercise.
Most of the kettle bell exercises activate a lot of muscles simultaneously making it a huge fat burning way of working out. Pin It Photo: Getty Images/Jacobson Share on facebookShare on twitterShare on pinterestShare on email Kettle bell cleans used to scare me.
“The kettle bell clean primarily targets the legs and core, while also involving the arm and back muscles. It’s a complex full-body movement with the emphasis on the legs,” says Samantha Jade, creator of BODY by SJ at Project by Equinox and senior instructor at SoulCycle.
Keeping your elbow against your side the entire time (like you’re holding a purse under your arm), drive your hips forward and squeeze your glutes, bringing the kettle bell straight up your body.