VARIATIONS
Single-Arm Kettlebell Clean
One hand rotates under the bell to catch it on the forearm
This unilateral movement develops explosive hip power and strengthens the lats by pulling the kettlebell into the rack position. It improves coordination and core stability while building posterior chain strength.
HOW TO DO IT
- Stand with feet shoulder-width apart and the kettlebell between your legs.
- Hinge at the hips to grip the handle with one hand.
- Explosively extend your hips and knees to drive the bell upward.
- Pull your elbow high and rotate your hand under the bell.
- Catch the weight gently in the rack position against your forearm.
- Lower the kettlebell back between your legs with control.
COMMON MISTAKES
- Rowing the weight up using only arm strength.
- Catching the bell with a bent wrist.
- Failing to hinge deeply before the initial drive.
- Allowing the torso to twist excessively during the lift.
TIPS
- Let the hips generate the speed, not the arm.
- Keep the wrist straight during the catch to protect the joint.
- Punch your hand through the window as the bell rises.
- Brace your core tightly to prevent lateral leaning.
DETAILS
- Muscles
- LatsBack
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clean
- Arms
- One
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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