The Kettlebell Clean – Tutorial
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.
- 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.
- 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