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What Muscles Kettlebell Clean

author
Danielle Fletcher
• Saturday, 14 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.

kettlebell clean stop form chest teaching banging wrists technique racked fluid position takes floor into
(Source: kettlebellsworkouts.com)

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.

You can practice performing this one arm kettlebellclean by facing a wall to restrict the swinging or looping movement that often happens with beginners. 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.

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

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. 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.

kettlebell clean muscles swing during body muscle specific lower below
(Source: fiteducation.co.uk)

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. In addition to that, strong forearm and grip strength is key as you get older.

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

A lot of training forearms comes from gripping items with intent, doing exercises such as, say, farmer's carries and dead lifts, and really squeezing the bars and handles during those moves. But sometimes it helps to get a bit more focused forearm work, too, and that's where the bottoms-up clean to rotation from Men's Health fitness director Ebenezer Samuel, C.S.C.S., comes in.

But holding a kettle bell upside-down, the bell overhead, requires fine balance and control from your smaller forearm muscles. “If your forearms aren't fully perpendicular to the ground, the bells will tip,” says Samuel.

“And we finish with forearm rotation,” says Samuel, “forcing that much more control during the motion.” All of this gives your forearms little chance to rest, pumping them up and keeping your mind in the game, too.

For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts. If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program.

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

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

Best of all you don’t have to be in a gym to do the kettle bell exercises most often you can do the entire workout in your backyard, or anywhere you have some open space. Kettle bell exercises tend to concentrate all at once on different muscle groups, and they are very effective in cutting fat and improving the metabolic rate.

When you eat in a calorie surplus, they’re also going to be a perfect way to develop more muscle mass and move the performance to the next level. This is a good multitasking exercise for hitting the shoulders at the same time, so by using it, you can potentially cut back on the total amount of work you have to do.

You should try and stay as upright as possible in this kettle bell exercise to prevent lower back pain from developing. This movement will replace the standard dumbbell dead lift and is great for developing stronger hamstrings and lower back.

The alternating floor press will do just that and will also work the deltoid muscles as they struggle to maintain balance throughout the lift. Since this exercise is performed sitting entirely on the floor, you’re going to find that it really takes any momentum out of the movement pattern, helping you see better shoulder results.

Since at points throughout the movement you will be required to maintain a high level of balance this will cause the abs to contract maximally deep within the core. If you are someone who does prefer to do a couple of exercises however or you are really looking to dramatically boost the overall strength you see, then you should consider a kettle bell figure 8.

kettlebell clean arm illustration exercise kettle person bell dreamstime illustrations muscles press vector swing bones workouts using single royalty fitness
(Source: www.dreamstime.com)

As you pass the kettle bell from one hand to the other you’ll also work the shoulders to a degree, further increasing the benefits you see from this movement. Because of the nature of this movement, it will also stimulate the quad muscles as well, so it’ll be good to add if you’re performing a lower-body or full-body workout.

The bottoms-up clean from a hang position is great for targeting the forearms so it can be added towards the end of your workout to finish the muscles off. You should avoid doing this earlier however as if you’ve pre-existed the forearms, initially you might find that this really hinders your ability to lift heavy during the other upper body kettle bell exercises that have been described.

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Sources
1 www.simplefitnesshub.com - https://www.simplefitnesshub.com/what-body-part-does-kettlebell-swings-work/
2 www.atemi-sports.com - https://www.atemi-sports.com/what-muscles-kettlebell-swings-work/
3 www.webmd.com - https://www.webmd.com/fitness-exercise/guide/kettlebell-workout
4 darkironfitness.com - https://darkironfitness.com/kettlebells-for-beginners/