Kettlebell Squat Clean
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Clean
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves Lower Back Abdominals Traps Forearms Back
How to do it
- Stand with feet shoulder-width apart, kettlebell on the floor between your feet.
- Hinge at the hips, grip the handle with both hands, and pack your shoulders.
- Drive through the floor and extend your hips to pull the kettlebell upward.
- As the bell becomes weightless, guide it to your chest and drop into a squat.
- Drive up to standing, then lower the kettlebell back to the floor with control.
Common mistakes
- Using the arms to muscle the bell up instead of driving with the hips.
- Letting the bell swing away from the body.
- Landing in the squat with knees caving inward.
- Rounding the lower back during the initial pull.
Safety
Avoid if you have acute lower back or shoulder injury.
Master the kettlebell deadlift and swing before attempting cleans.
Tips
- Keep the bell close to your body throughout the pull.
- Let the hips generate the power, not the arms.
- Catch the bell softly in the rack position with elbows tight.
- Keep your chest up and back flat during the squat.
Details
- Base movement
- Clean
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Stance
- Shoulder-width
