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Last updated March 5, 2026
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Kettlebell Clean
Swing a kettlebell from between your legs up to the rack position at your shoulder using an explosive hip hinge.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)hamstringsfront shoulders
Secondary
quadsupper trapsbicepsforearm flexorsdeep abs / corelower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a kettlebell on the floor between your feet.
- Stand with feet shoulder-width apart.
- Hinge at the hips and grip the handle with one hand, thumb pointing back.
- Step 2Starting Position
- Hike the kettlebell back between your legs to load your hips.
- Your back is flat, chest up, and arm is extended.
- Step 3Execution
- Explosively extend your hips to propel the kettlebell upward.
- Keep the bell close to your body as it rises.
- As the bell reaches chest height, pull your elbow back and under.
- Catch the kettlebell in the rack position with the bell resting on the back of your forearm.
- The bell should not flip over and bang your wrist if done correctly.
- To lower, let the bell drop forward and guide it between your legs for the next rep.