How To Execute A Perfect Kettlebell Clean

The kettlebell clean
Mis-used and potentially even more misunderstood then the kettlebell swing
Listen to the video with volume 👆

The clean is traditionally a transitional motion to help bring the kettlebell from the ground or hanging position to a fixed racked position from which you can do a great variety of things: press, push press, squat, TGU, jerk

It is an exercise as well;
It’s a short swing, so you should feel your glutes and posterior chain
And it’s a ‘lower level’ pull, meaning there are better pulling motions

In reality this is a great Complex move because the clean can help Kettlebell Kickboxers put together Ballistics like swings with grinds like squats or lunges or presses
So it basically seamlessly links together exercises

The clean is NOT A CURL,
As you can see I am showing you a zipper like motion
But it’s a great analogy- THINK:

✔️Hip hinge
✔️Short swing
✔️Zipper up

The clean is also a TIGHT motion,
the kettlebell should not be bouncing off of your waist or hurting your forearm
It’s a light and TIGHT (see me in front of the mirror) transition

Practice with LIGHT KETTLEBELLS then move onto a heavier weight
FYI: you can always clean more then you can curl! Bc you’re using your posterior chain and controlled momentum to help

Clean Step-by-Step:
The clean is a fundamental kettlebell motion that often serves as a transition to other motions. When you clean the kettlebell, you are swinging the kettlebell back using the form of a kettlebell swing, but you will be breaking the motion the moment the kettlebell begins to come up from behind the legs. As the motion “breaks,” you are going to corkscrew or rotate the kettlebell up to a racked position at your chest.

  • Hold the kettlebell in a single-arm swing position.
  • The thumb should be facing the body (facing down/back, not facing up).
  • You will use a mini swing (the traditional swing form applies—remember to hinge!).
  • Start the mini swing, but break the motion of the full swing and rotate the kettlebell around the forearm as you bring it up to racked position at your chest.
  • At the top, the upper arm should be tight to the rib cage.
  • The kettlebell should be resting firmly and easily between the upper arm, forearm, and shoulder against the body (not out in any way).
  • The racked position of the bell should feel comfortable and natural; you should not be straining wrists or elbows, and the kettlebell should feel like it is resting on your forearm.
  • With a slight lift at the elbow, the kettlebell will drop between the legs as the hips move back in a hinge and you continue to the next rep of your clean.
  • Make sure to squeeze your glutes at the top of the clean, just like you would in your kettlebell swing.

DoUBLe KettLeBeLL CLeAn

  • Use the same exact motion and technique as the single-arm clean; how- ever, you will do this with two kettlebells.
  • You might need to take a slightly wider stance (depending on kettlebell size).
  • Please note that everything for the double kettlebell clean will remain the same as in the single-arm clean, including facing your thumbs back toward the body, not up, when you swing back.

CIRCULAR CLEANS:
The have the same principle but circular WITH A PIVOT!
So tight, swinging and finding momentum laterally instead of through the traditional frontal plane

Your Circular Clean Workout

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