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Kettlebell Clean Technique: Stop Banging Your Wrists

author
Danielle Fletcher
• Sunday, 22 November, 2020
• 6 min read

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.

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Contents

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.

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.

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. Training for power with the Ballistic Kettle bell Exercises (like the Clean, Snatch & Swing) is about more than just trying to lift weights quickly.

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.

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.

End position is forearm is straight, tight to body, no space under arm pit, engage lat muscles, open hand so as not to over squeeze. Ensure the thumb is pointing backwards (thumb to the bum) 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 other than as a guide Keep the abs tight, shoulders are pulled back and docked 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 Don’t let the bell pull your shoulder back, core is tight, squeeze your glutes and engage your lat muscle.

The kettle bell dead clean is the first single arm kettlebellclean variation that you should learn. 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. The natural progression on from the KB clean exercises is the single arm kettlebellclean and 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 kettle bell bottoms ups clean forces you to master good body alignment and accurate kettlebellcleantechnique.

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.

When doing cleans in HIIT workouts, you could use a 6 kg and if you are a total beginner to working out, we have suggested starting with a 4 kg but you will quickly progress. 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. 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. Imagine clenching a large book under your armpit and then zipping up your jacket.

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Sources
1 www.verywellfit.com - https://www.verywellfit.com/dumbbells-vs-kettlebells-for-strength-exercising-3498571
2 greatist.com - https://greatist.com/move/kettlebells-versus-dumbbells
3 www.t3.com - https://www.t3.com/us/features/dumbbells-vs-kettlebell
4 www.wellandgood.com - https://www.wellandgood.com/kettlebell-vs-dumbbell/