Posted by Marianne in Kettlebell Exercises, Tutorials | 35 Comments
The Kettlebell Clean – Tutorial
Hi everyone,
Sorry I’m a little late with this tutorial, I filmed it late last week, but then I got distracted by a big night out and a big hangover :/ Not like me, but I guess these things happen from time to time.
Now that I have recovered I will be able to type this write up to expand on the video.
The Kettlebell Clean is an exercise that can be used alone, but is it also used to properly “rack” the kettlebell and prepare for other lifts such as the presses, front squat and windmill etc.
Key Pointers:
- Keep wrists straight, the handle of the KB, when racked, should be diagonal from the thumb to the heel of the hand.
- Keep elbows as close to the body as possible, after initial racking if the KB from the ground.
- Core tight.
- Use the stretch of the hamstrings and snap of the hips for the energy, guiding the bell upwards with the arm.
- Up and down (vertical) not a swing forward and back (horizontal), but also, still not a squat – use hamstrings and glutes, not quads.
How to do the Clean:
- Start with the KB on the ground in front of you, handle facing inward (at a slight inward angle if preferred)
- Reach out and grasp handle by the closest corner to you.
- Keep the back straight, chest up, shoulders back and down, breathe in
- Maintain chest position and pull the KB between the legs and drive forwards and upwards using hip and knee extension to snap into this position, catch the bell close to the side in the rack.
Common issues:
- Kettlebell and arm too far out from body in “rack” position
- During the Clean, the arm moves too far out from the body – not a swing, try standing facing a wall and performing the clean.
- Curling the KB – use hips more and arm less
- Sore back? – fully snap the hips in using glutes, allowing the lower back to rest.
- Forearm gets banged with KB – Keep elbow in and “roll” KB off forearm and back up, or use a heavier bell, check you are not swinging the bell.
Below is an additional video of how to use the double clean to properly rack 2 Kettlebells. This will make life so much easier for you to do double KB exercises.
Sorry about the length of these two videos, but I think, given the importance of this exercises, even from a functional point of view, I needed to cover it as thoroughly as possible. Plus I am still trying to refine my teaching methods. I realise I say “aah” and “um” a lot, so apologies for that too 
Cheers
Marianne
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Good tutorial again! You have got a good form and technique, I don’t see errors in your exercises. You are very strong too. I’m very interest to follow your website:D
Thanks Energym, appreciate the confidence
Hi Marianne,
great, great, great technique! Bravissima!
I really appreciate these tutorial videos. Ms Boulders just uploaded a video today with a lousy example of the swing (performed with the sandbag): I was thinking of YOUR swing and your advice.
Keep up the excellent work and don’t worry about the “uhms” and about the length of your videos: they are incredibly interesting and useful.
Cheers
Bianca
Hey Bianca, yes I thought it a “coincidence” that she did a sandbag “swing” too, guess she wants to exercise her posterior chain afterall
However, I’m not sure about using a sandbag though, it swings a bit low to the ground meaning the moveable weight inside will head south and will pull you down, risking injury to the back. So anyone thinking of doing this should be aware of the this and I personally would NOT advise it – but who am I. As much as we may want to, or try, we cannot fight gravity
Couldn’t help that one, sorry everyone :/ slap on the wrist for me LOL
Enough!
Thanks Bianca
Marianne
Yes, I have noticed quite a number of “coincidences” too. Lots of pulling, lately (unless, of course, it’s just “financial pulling” due to the site’s link to the dip station’s producers). Lol.
Bianca
Yes I noticed that too, maybe she saw my not so coincidental lecture on the importance of balance
Cheers
Thank you Marianne. great tutorial, I was waiting for it. I tried the clean and really bruised my left forearm, it is great to have this video so I can watch my form against your perfect form.
I am really enjoying my new kettle bells, tried the renegade rows last Friday these are such an awesome workout.
The clean is my next challenge so trying to get the 20 kilo KB home.
cheers again to everyone at MY o my.tv
No problem Mickela, glad you find the tutorials helpful. Will be working on some more this week. Plus the workouts of course
Good luck with your 20kg!! Wow
Marianne
GREAT tutorials. It REALLY helped. I liked the info about the grip especially. Thanks for taking the time to do this! Much appreciated.
You’re welcome Gina, just passing on what was useful for me out of all the masses of info floating about. Glad it is helping
Great tutorial again Marianne! Really, really appreciate this! Keep ‘em coming!
Some times I feel like I am taking too much air space here, but I just can’t help adding comments regarding my experiences with your tutorials.
I put a workout together this evening which included the cleans, I was using the new 8KG kettlebells, after seeing the tutorial I realized that the last time I wasn’t racking the kettlebell properly and that is why I bruised myself. I also think the new kettlebells are easier for me to manuever.
I really am starting to see how strong you are. It is really inspiring
cheers
Mickela, don’t worry about leaving comments, I appreciate the feedback. Plus, if there is ever anything you feel wasn’t explained, or you neeed to know more, just ask – I don’t mind. As long as I see that people are getting use out of the videos I will keep making them
Cheers for your input.
Marianne
hey gorgeous! Great advice on the “okay” grip, that’s what I was taught. It’s hard to implement on those bigger handles, which is why I love the bells you use. (just wish I could afford them :p) Believe it or not, the double KB clean is the most difficult exercise for me to perform, harder even than double snatch. My left hand side always gives me grief. You make it look too easy!
I just did my first Marianne workout today! I did the Tabata Trilogy, loved it, but I have a question for you: I plan to do your workouts as is, but I was wondering if you do yoga at all, and how often. Not meaning to put you on the spot, just wondering!
hugs hugs hugs
Melissa
Hey, The double snatch is a killer with the big bells, I think I’ve tried it like once and failed badly LOL
I don’t do yoga, tried it last year for a bout 3 weeks lol, it was good at the time, but I got lazy with it. It’s prbably something I should do though. Do you do it?
Glad you’ve started my workouts
Hope you enjoy them, you must do a few earlier ones then try my newer ones and see which are harder.
Great to hear from you
Cheers
Marianne
I did yoga once every week or two all the way up until this summer. I was practicing on my active rest or recovery days, but I do feel like with kettlebells you do gain flexibility. It is hard for me to stick with because I love to sweat and you have to be patient with yoga.
I just really felt like I needed a few good yoga sessions after doing that *last rotation because I felt like I was wound up tight. After doing a few KB workouts I feel like I am already loosening up though. 
Will consider comparing older and newer, hadn’t thought of that. Have you tried any of your older workouts to compare times/reps?
I am the same as you – yoga never made me sweat enough, I must be a sweat junkie LOL
You know, except for the Spartacus Workout, I have never re-visited a workout. There are loads I loved, but I guess for me, part of the motivation actually comes from the creation and execution of a brand new workout, it’s a buzz. I really must try some of my favorites again
Hi Marianne,
sorry I am being naughty again but I just can’t help writing this. Ms. Boulders just posted an exercise challenge with a tutorial for the get ups: from the photos they have uploaded in their site, it’s quite apparent that the only purpose of the tutorial photos is to show Ms. Boulders new (and ghastly, in my opinion) mini-mini-mini skirt and particularly accurate make-up (a real must, when you are working out!) and not the exercise, which – unless you already know how to do it – is quite difficult to understand from those photos.
So thank-you Marianne for being different and for being reliable.
The only thing I am really disappointed about is that I just can’t seem to be able to convince you to do a fashion haul. Lol!
Bianca
Oh dear! I just saw it :/
Maybe one day I will have a video all about my new santa hat. That might bring me loads of attention! We’re getting very sarcastic aren’t we, but it’s harmless fun honest!
Marianne
Hi Bianca & Marianne,
I wanted to mention that I saw “her” tutorial too. I thought the same thing, that it is very hard to know how to do the exercise through the photos. I’m sure someone can get themselves hurt trying it and not knowing proper form.
She really needs to do video tutorials for those complex exercises. Thought she was meant to be doing the videos too. Ah well.
Hi Marianne,
Also, will you be doing a tutioral on KB Thrusters. I think that is the name. The one where you raise the kettlebell overhead like you are doing a shoulder press. Your form seems perfect. I hope to get there someday! Gotta keep practicing! Thanks again!
Thanks so much for all the tuturials! I do seem to struggle alot with the clean. For some reason I am much better doing it with my right hand. Could this be because I am right handed? Also, would you recommend using a lighter weight until I get the technique down? I still get the banging against my forearm at times. Geez, why is this exercise so difficult? Well it is for me anyways! lol
Lori
Hi Lori, Sometimes the kettlebell is banging off the forearm because the KB is too light. Remember the power is coming from your hips, so that can create a lot of momentum. This momentum might make the KB travel too far out (like a swing movement) and there is no control over how it lands, because it’s going too fast. To stop this, start from the top (with the KB in the rack), keeping the elbow close to your side let the KB “roll” down. To clean it up, use a light snap of the hip, and a quick under movement of the arm, the KB should roll back into position. Lighter KBs make this harder sometimes. What weight to you use for this?
As for the thruster, I will get there. I need to cover the basics first, before the combinations. I’ve done the front squat part, just need to cover presses, then I can teach the thruster
Cheers
M
Hi Marianne, I usually use a 15 lb. kb for the clean. I have tried using 25 and my arm starts to hurt. You are right, I am probably not using the power from my hips enough. I will keep practicing. I am such a perfectionist when it comes to learning exercises and I just want to get them right and not cause injury. I also have scoliosis and have had lower back problems my whole life. For instance, doing the bent over rows definitely bothers my back so I will usually switch that up and do one arm at a time so that I am not leaning over and putting to much stress on my lower back. Thanks for the tips and I will keep practicing!
Lori, I’m sorry to hear about your back pain, but good for you for not letting it stop you
I will be doing a series of tutorials on the Kettlebell Row and variations soon (it’s next week’s agenda), so I hope you find them useful, but sounds like you’re pretty clued in and aware of adaptations, so keep it up.
The clean is a practice practice practice exercise, you will get it
Marianne
Since I got my kettlebells last week I was learning the clean and didn’t seem to get it right with left arm. I had no idea why I could clean the bell with one arm but not with the other, so frustrating. Then i watched your tutorial, first attempt and I did it. I can’t believe how simple it was. You are really amazing teacher, I wonder if you know how helpful your tutorials are, not only for me I’m sure of that.
I really glad you have mastered the clean! Great news. I’m happy this helped
I’m happy too, it’s not perfect yet but I’ll get there soon. It feels great to be able to do something you were struggling with.
Before I had my kettlebells I was using dumbells and I thought that weight is weight no matter how it looks like. Now I have to say it is not exactly true. 16kg dumbell doesn’t feel the same as 16kg kettlebell maybe because the core is more engaged (thats only my observation) and you need more skill to use them properly. Even though I was not new to weights now I need to relearn some of the exercises. But that’s ok, learning new skills feels so good!
You’re right Jussa. I still think dumbbells have their uses and can be better for some things over KBs, but nothing works strength, flexibility, stability, core AND cardio all at once! This is why they are GREAT for home workouts. Plus when they’re not being used, they can be doorstops, bookends or even paperweights? LOL All-in-all a great investment
New skills is what it’s all about, challenges and accomplishments feel great.
Cheers
Marianne
These tutorials are now even more useful as I got the heavier KB’s. Now I have to really know the technique so I won’t hurt myself. When I first tried the clean with 24kg I couldn’t do it, I was doing it all wrong and almost twisted my arms. I thought I was doing it right but I wasn’t apparently. So the good thing about my heavier weights is also that I have to come back to your tutorials and learn the right technique, otherwise the KB’s won’t move or I will twist my arms. You have made such good tutorials. Thank you, thank you!
You’re welcome Annika. Good going girl, cleaning 24kg!
That is so funny that this post has come alive once more. I am practicing the clean and press a lot lately. It’s nice to have this video as a reference.
I am now working with the 12KG KB and it makes me happy to see such improvement in a short time.
thanks for the tutorials.
Cheers
Finally got around to looking at this, as I saw your technique in a couple of your other videos (Pro Grade Challenge). I had a tendency to use a subtle swinging motion to provide the “pop”, as opposed to using the squat motion to propel the kettlebell up.
I’ll have to give this a try the next time around – thanks as always!
Marty, You can use a slight snap from the hips for cleaning the KB. In this tutorial I am doing the dead clean (from the floor), but I think I do “swing” it a little. The Prograde Challenge… I can’t remember what I did, but it may have been the Hang Clean?? You see, there are different variations, but the important difference between a true swing and a “swing” clean, is the direction of the KB. In other words a swing will have a horizontal direction and will pull the KB too far out from the body (this can then cause it to slam on to the forearm). The swing used for the clean, or the “pop” is vertical in direction. This sometimes means that you don’t need as much hamstring loading for the clean, the snap is shallower, unless it’s a really heavy KB
The drive for the clean, still comes from the hips over the quads, so it’s still not a squat. In my older videos I can see where I was having similar problems. More recently I have improved. It’s a learning curve.
Play about with the different variations.
Cheers
One of the best tutorials around. And this lady’s strength is really impressive!