How to Do the Kettlebell Clean
The kettlebell clean pulls the bell from the floor or a hike to the rack position at your shoulder in one smooth motion. It builds hip power and teaches you to handle the bell without banging your forearm. It suits lifters who already swing well and want to progress to presses and squats.
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Muscles worked
Primary
- Glutes
- Hamstrings
- Quads
Secondary
- Shoulders
- Forearms
How to do the Kettlebell Clean
- 1
Stand over a kettlebell, hinge down and grab the handle with one hand.
- 2
Hike the bell back between your legs like a swing with a flat back.
- 3
Snap your hips forward and pull your elbow close to your body.
- 4
Guide the bell around your wrist, letting it rotate to the rack position.
- 5
Land it softly on your forearm and chest with your elbow tucked.
- 6
Reverse the path by letting it drop and hinging back to the floor.
Form cues to remember
- Hips drive, arm guides
- Keep the bell close
- Elbow tight to your ribs
- Soft catch, no banging
Kettlebell Clean video tutorial
Common mistakes
Banging the forearm
Keep the bell close and rotate your hand around the handle rather than flipping it.
Curling the weight up
Use your hips for the power and let your arm guide the bell.
Swinging the bell wide
Keep your elbow near your ribs so the bell travels close to your body.
Gripping too tight
Relax your grip on the way up and squeeze only as it lands.
Sets and reps
| Strength | 4–5 sets of 3–5 reps per side, 90 sec rest |
|---|---|
| Conditioning | 6–10 rounds of 10 reps per side, 30 sec rest |
If your forearm gets bruised, slow down and keep the bell closer to your body. Start light until your swing and hinge are solid.
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Kettlebell Clean FAQ
What is the difference between a kettlebell clean and a swing?
A swing sends the bell forward to chest height, while a clean brings it in tight to rest at your shoulder. The clean needs more control and a tighter path.
Why does the kettlebell clean bruise my forearm?
The bell is usually swinging wide or flipping over instead of rotating around your hand. Keep it close to your body and turn your hand through the handle.
Is the kettlebell clean a good lift for beginners?
It's best to master the swing first. Once your hinge is strong, the clean is a good next step.
