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Kettlebell Clean

The KettlebellClean takes the kettle bell from the floor and into the racked position, on the chest, in one fluid motion. From this racked position you can then: Press, Lunge, Squat, Clean again, Dance a jig or just rest.

author
Maria Johnson
• Thursday, 03 December, 2020
• 11 min read
kettlebell clean stop form chest teaching banging wrists technique racked fluid position takes floor into
(Source: kettlebellsworkouts.com)

Activates most muscles in the body Can be very cardiovascular if repeated correctly Is great for fat loss due to all the muscles conditioned Develops strong and explosive hips for sports Has a great hormonal response if performed with a heavier kettle bell Can be used as a segue into so many other kettle bell exercises 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. Imagine clenching a large book under your armpit and then zipping up your jacket

Ensure the thumb is pointing backwards Load the rear of the body by driving from the heels Keep the bell close as if facing a wall Snap the hips and don’t use the arm Keep the abs tight and don’t lean backwards Rotate the arm around the bell and not the other way around The bell moves up and down in a vertical path Engage the Lat muscle by squeezing the armpit at the top of the move Keep it smooth and do not bang the arm If the kettle bell bruising your wrist then you need to buy a better kettle bell 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 kettlebellclean 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:

kettlebell clean technique lifts press workout kb weight needed key many oefeningen skills techniques loss archieven part
(Source: www.bestkettlebellworkout.com)

Practice workout: progress to 60 seconds on each side before changing hands. The natural progression on from the KB clean exercises is the single arm kettlebellclean and press.

Make sure there is a natural pause between the kettle bell clean and the kettle bell overhead press. You can also use the kettle bell overhead push press or the slightly more complicated kettlebellclean and jerk from the racked position too.

Kettle bell Bottoms Upholding Position kettle bell bottoms ups clean forces you to master good body alignment and accurate kettlebellclean technique. The movement starts with the standard single arm hang clean but then the kettle bell is flipped upside down in the top position.

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.

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.

kettlebell clean press muscle workout breakingmuscle body perfect kettlebells exercises doing workouts chest
(Source: breakingmuscle.com)

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. 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 KettlebellClean hits most of the muscles of the body making it a huge fat burning and strength building exercise.

clean kettlebell exercise leg ex gymbox
(Source: gymbox.de)

Most of the kettle bell exercises activate a lot of muscles simultaneously making it a huge fat burning way of working out. As far as kettle bell training goes I don’t think there’s a more misunderstood exercise than the kettlebellclean.

If you look at the clean, it is the central link in many cases to get the bell from the floor to a position where we can squat, press, or jerk it. Regardless of whether you’re a Hard style or Gregory Sport fan you’re going to need to make sure your clean is good.

The first thing to keep in mind with the kettlebellclean is that it is a swing that just ends up with the bell going to a different location. I find when I focus on keeping the elements of the swing in those moves they are much more fluid and powerful.

Your elbow should be tucked in against your side, as if trying to hold a newspaper between your upper arm and your ribs. Position the handle of the bell parallel to the callus line for now as we’re only concerned about the clean, not setting up for pressing or jerks.

This rack position needs to be strong and firmly imprinted in your head so you’ll be able to direct the kettle bell there during your work sets. A good drill at this point is to go for a walk in the rack position working on keeping the elbow in and maintaining good posture — you’ll find it’s far harder than you think.

clean kettlebell bottoms technique form teaching points
(Source: kettlebellsworkouts.com)

If you had to find an exercise to mimic this position, one I like to use is a single arm plank. If you drop into a plank on both elbows, then remove one you’ll be in the same position as if for the clean.

You’ll need to tense the whole body — glutes, abs, legs, and the lat on the side of your working arm to keep your alignment. Starting from the rack, we need to get confident hike passing the bell back behind us.

Do this by hinging at the hips, turning the hand slightly, as if pouring water, and allowing the kettle bell to trace an arc down between your legs and behind you. Your lower arm should be pressed into the thigh of the same leg, not in the center of your body.

The thumb will end up slightly turned behind you in the bottom position thanks to your “water pouring” at the start of the drop. If you really struggle with this part one drill, what I like doing is using a sequence from the rack that goes — drop, swing, hammer curl, clean.

From the rack the drill is simple — we drop the bell and turn that into a swing as in the video above. For a final look at the clean from a Gregory Sport perspective, world champion Ivan Denison shows that the clean is still more similar to the swing than different — legs straight at the top, wrists straight, elbows in, and driven into place by the swing.

kettlebell clean double kettlebells perfect muscle workouts successful keys
(Source: breakingmuscle.com)

A good clean makes a strong starting point for all the most important kettle bell exercises like the jerk and press. Bending slightly at the knees but hinging mainly at the hips, grasp the kettle bell and pull it back between your legs with one hand (with your thumb pointing backwards) to create momentum.

Even-handed It’s important that you do a roughly equal amount of reps on both sides for unilateral (one-sided) exercises such as the clean, to avoid developing imbalances and injuries. Expert tip “People new to this tend to over-power the clean, which causes the bell to flip over and bang up the wrist,” says kettle bell king Mike Mahler.

“Focus instead on opening your hand and getting it around the bell to avoid the flip and get the weight to the rack position efficiently and pain-free. The one-arm kettlebellclean delivers many of the same benefits of the Olympic weightlifting clean, but is less technically demanding.

Because you work one side at a time, the one-arm kettlebellclean trains you to resist rotation at the torso, which makes it an excellent core strength exercise. DurationFrequencyExercise TypeIntensityRepetitionsRest 30 second sup to 7x per week strength training steady, deliberate3-5 repetitions varies by workout Step 1: Place a kettle bell on the floor in front of you.

Now actively screw them into the floor so you feel your hips and glutes fire up—imagine twisting up turf beneath your feet, or using them to spread a bunched-up carpet apart. Step 2: Draw your shoulder blades back together and down—think: “proud chest.” Push your hips back, as if trying to touch your butt to the wall behind you (hinge your hips).

kettlebell clean exercises kettle bell body workout kb kettlebells kahvakuula fun moves cardio training exercise pick motivation beginners raccogli allenamento
(Source: exercise.about.com)

Your head, spine, and pelvis should form a straight line as you descend. Step 4: As you transition back into an upright stance, harness the momentum of the swing and make an uppercut motion with your right arm while keeping the kettle bell close to your body.

Step 5: Allow the kettle bell to rotate to the outside of your wrist and halt its upward movement at collarbone height to finish in the front rack position (forearm close to vertical, kettle bell under your chin) as smoothly as possible. Step 6: Reverse the motion by unraveling the kettle bell around the forearm, straightening your arm, and hiking the bell between your legs quickly to begin the next rep.

Two or three sets of 3–5 reps can help you better recruit musculature for a strength and power workout. Bringing the weight from the floor to the rack position sets you up for overhead presses, squats, lunges, and so on.

You can also increase the core stability demands by trying the kettle bell rotational clean and then the kettle bell rotational clean to bent press (see the video HERE for both exercises). Like the kettle bell swing, the kettlebellclean is a complicated exercise, but it can often be tidied up with just three simple cues.

1) Pretend you’re holding a cute little clutch purse under your arm during the movement. An awkward visual, no doubt, but this takes care of another common tendency in a messy swing, and that’s to let the kettle bell stray too far out in front of you, causing crappy timing for moving the kettle bell into position against the back of your wrist.

kettlebell clean
(Source: www.youtube.com)

One last point: Unlike the kettle bell snatch, the weight does not have to move over the top of your hand to land against the back of your wrist. This swiveling motion helps nix the clang of the kettle bell crashing down on the back of the wrist.

The idea is to maneuver the weight gently into place, so eliminate as much separation between yourself and the kettle bell at all points during the movement. In it, I demonstrate a rectilinear clean (where the kettle bell moves straight up and down), but the same principles apply to a curvilinear clean, in which the bell moves backward between the legs between reps (mimicking the kettle bell swing recovery path).

Note: These are cues I’ve picked up over the years from a number of other kettle bell trainers — I wish I could remember where they all came from, so I could attribute them properly. It hits the posterior chain, teaches intramuscular coordination, and helps speed and power production.

Sometimes you don’t have years to work with an athlete to help them reach their peak. The squat is obvious and if we replace the other three exercises — snatch, press, and clean — with a bar there’s no self-respecting strength junkie who wouldn’t tell you how great those three are.

The first time I heard the expression “steering strength” was from Stuart McGill, and he was speaking about the get up and how both halves of the body are forced to learn to work together, linked through a stiff midsection, while a weight is steered through a variety of angles. This is a useful skill for grapples, extreme athletes such as motocross riders, and even people moving house.

clean kettlebell exercises exercise advanced bell position
(Source: www.gbpersonaltraining.com)

I believe the kettlebellclean is a better choice to teach someone in a hurry for one simple reason — since we can focus on one hand, instead of the hands being locked together on a bar, we essentially halve the amount of coordination needed to learn the move. Not only is this ability to dynamically steer force important athletically, but the other benefits of the clean are still there — posterior chain recruitment, speed, and power.

And with the addition of the extra plane of movement that the bell provides you get large doses of coordination thrown in, too. 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). Many big name strength coaches will get their athletes to work from the hang position, either from mid-thigh or the knees.

The hang position has some other benefits for upper body dominant athletes like wrestlers or throwers, as well — while the posterior chain is still used heavily, the lift becomes upper body dominant and forces the athlete to be even faster to drive the bar from start to the rack. 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. My favorite way to work the single clean is easy — 5 × 5 with a heavy bell.

clean kettlebell straight swing tuesday try line strong
(Source: www.jensinkler.com)

An extra bonus is that when you go back to your normal press weights that they will feel light and easy to steer into the rack. Kettle bell training is quick and enjoyable, which is one of the reasons you’ll stick with it.

Strengthens every muscle from head-to-toe — Kettle bell training consists of whole-body movement exercises. Further, kettle bells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

Develop Functional strength — Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy.

Develop incredible power — Perform the Olympic explosive lifts like the clean, jerk or snatch if you know how. Gentle rehabilitation — Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost.

The glutes and all the hip muscles are strongly emphasized in KB training. Mechanically, if you’re not firing your glutes when you lift or extend your hip, you are compensating by overusing your lower back muscles.

kettlebell clean press benefits arm single exercise jerk workout exercises push overhead kettlebells techniques training position
(Source: www.borntoworkout.com)

In other words, your body learns a more correct, much more powerful movement pattern that helps everything you do — and your low backstops complaining (pain). Develop dynamic resilience — The acceleration/deceleration of moving the KB strengthens the connective tissues (tendons, ligaments, cartilage) and increases mobility, strength and flexibility reducing the possibility of injury.

In a martial arts or fighting context, “enduring strength” is a very important skill. Maximal strength is very important as well, but the well-rounded fighter must be prepared to deliver multiple strikes in combinations.

Kettle bell high repetition snatches, for example, develops a strong work capacity and anaerobic threshold. Implementing a Kettle bell practice as a functional training tool towards greater strength opens a world of opportunity for May Thai fighters.” — Damage Fraser, Strongest Certified Instructor

Kettle bell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Toronto, Montreal, Quebec City, Vancouver, Edmonton, Calgary, London, Ottawa, Kingston, Mississauga, Markham, Richmond Hill, North York, Ontario.

Kettle bell workouts increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Training with Kettle bells will: Develop total body strength to easily handle the toughest demand Condition you for peak fitness to gain the edge in your chosen sport Generate fast weight loss to forever remove unwanted fat Restore youthful flexibility to reduce injury and improve mobility Redesign body shape to enhance your physical appeal

kettlebell clean press workout exercise shoulder body anytimestrength core fitness presses
(Source: www.anytimestrength.com)

However, not too many people realize that kettle bell training is a great way to pack on some functional size and strength.

Related Videos

Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-clean/
2 breakingmuscle.com - https://breakingmuscle.com/fitness/how-to-do-the-perfect-kettlebell-clean
3 www.coachmag.co.uk - https://www.coachmag.co.uk/kettlebell-exercises/7352/how-to-do-the-kettlebell-clean
4 www.onnit.com - https://www.onnit.com/academy/one-arm-kettlebell-clean/
5 www.jensinkler.com - https://www.jensinkler.com/fix-your-kettlebell-clean/
6 breakingmuscle.com - https://breakingmuscle.com/fitness/an-argument-for-the-kettlebell-clean
7 www.training-ground.com - http://www.training-ground.com/kettlebells/
8 kettlebellcanada.ca - http://kettlebellcanada.ca/