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:
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.
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. 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 KettlebellClean 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. 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).
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). How can a cannonball with a handle create one of the most effective fat burning, time efficient workouts imaginable?
It’s true that kettle bell weights may look a little odd to those who aren’t used to them, but there is an excellent reason why they have been around in one form or another since ancient times and why they have become all the rage in homes, exercise classes and gyms. Kettle bell benefits add up quickly by creating a synergy between large muscle groups that is very hard to match in any other kind of workout.
It turns out that holding a lot of weight by a handle engages your arm, shoulder, back, abdominal and leg muscles all at the same time. In addition to the strength training benefits you would expect, the nature of movements with these kinds of weights can also improve your posture since your back muscles need to straighten up more to counteract the bell which tends to pull you forward.
All kettle bell exercises combine the benefits of cardiovascular, strength, balance and flexibility training at the same time while generating tremendous amounts of muscle activation. It is the beginning of many other kettle bell exercises and is fantastic for weight loss and burning fat because it activates nearly every major core-body muscle group.
The finished position should have the elbow in close to your body, the wrist straight, and the bell resting across the back part of your arm just below shoulder height. If you were only doing the kettlebellclean exercise, you would then simply reverse the motion to swing the bell back down between your legs, and then repeat for a number of reps, and then do the other side.
The kettle bell press technique starts where the clean left off, with the bell in the rack position just below the shoulder. A good kettle bell press requires perfect alignment of the body from head to toe so that you create a strong stable base for the upward thrust.
As you can see, the kettlebellclean and press lights up almost all the major muscle groups in the course of the exercise, and will burn a tremendous amount of fat over the course of your workout. Kettle bell exercise routines are based on full body movements and work 100’s of muscles at the same time which is how it can burn so many calories so quickly.
Dumbbells are typically used to isolate specific muscles like bicep curls or tricep extensions. A heavier bell encourages proper body dynamics and a more complete muscle synergy as a part of each rep.