When I say kettlebell clean, I’m not talking about cleaning gym equipment. I’m talking about an exercise that doesn’t get enough credit.
I’m talking about a way that you can challenge yourself in your workouts.
Now, when most people hear "cleans", they think of barbell cleans.
While that is an excellent and effective exercise, it's not the one we're talking about. Today, we'll actually be diving into the popular variation of the clean using a kettlebell.
If you want to learn about and master the kettlebell clean, then you're in the right place! We'll discuss the muscles worked, the benefits, the proper form, and more!
Just in case you aren't familiar ... Let’s start with what a kettlebell clean is.
What Is A Kettlebell Clean?
Kettlebell cleans are an exercise where you quickly move the kettlebell from the ground to a front rack position. This is a movement involving multiple different muscle groups.
For this reason, they are considered to be a compound movement. Even so, kettlebell cleans are mostly powered through the lower body.
You'll use a lot of drive from your hips and legs to move the kettlebell.
As long as you do them with proper form, kettlebell cleans can be very beneficial. So, what are some of the benefits kettlebell cleans have to offer?
Benefits of Kettlebell Cleans
There are more benefits to kettlebell cleans than meets the eye. Especially since they are a dynamic compound movement, they have a lot to offer.
Strength, stability, explosiveness ... You name it and kettlebell cleans can likely help.
Below are just a few of the nearly endless benefits that come with kettlebell cleans.
Kettlebell Cleans Are A Full Body Exercise
Full-body exercises can be a great way to train more efficient movement. In a kettlebell clean, you have to transfer your strength from your lower to upper body.
You'll be building strength in your legs, glutes, core, and more! So, for full body strength, kettlebell cleans really shine.
I think this is something that almost everyone can benefit from.
Kettlebell Cleans Can Increase Strength and Power
Resistance training alone doesn't necessarily equate to strength gain. Kettlebell cleans are a great example of a strength and power-building exercise though.
You are using your whole kinetic chain to explode upward with the weight, which can be a great way to train explosiveness.
You can also increase the weight, sets, reps, or intensity over time. These are all ways you can use kettlebell cleans to build even more strength.
Kettlebell Cleans Can Support Unilateral Stability
Reading through the word unilateral stability might sound like nonsense. To be honest, I don’t blame you if that’s what you immediately thought, I know I do that at times! But what does unilateral stability mean? I’ll break it down for you now.
Uni means one. Lateral means a side or part of something. Stability means your body’s ability to maintain control safely.
So, to simplify even more, this means you can effectively move weight with one side of your body. Being able to do this will help make sure that your joints are stronger and more stable too!
Certain variations of the kettlebell clean can even help with overhead stability!
At the end of the day though, unilateral movements like the kettlebell clean can be very helpful. Not only for stability but also for promoting balance between both sides of your body.
Muscles Worked In Kettlebell Cleans
As you've come to find out, kettlebell cleans are a great exercise for nearly your entire body. Not only do they strengthen individual muscles, but also how your body works together as a whole.
So, what are all the muscles involved in a kettlebell clean?
Primary Muscles: Kettlebell Clean
Primary muscles are the ones that this exercise was actually designed to work. These are the main muscles and muscle groups that kettlebell cleans target.
When thinking about primary muscles, think about a bicep curl. Which muscle do you think this exercise targets? If you guessed biceps, you’re correct!
So let’s take a look at the primary muscles used in a kettlebell clean.
Quadriceps
You probably know of your quadriceps as your quads. These are the four muscles on the front of your upper leg: The rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis.
You'll actually use your quads twice in a kettlebell clean! They are engaged in the squat portion and final extension in a kettlebell clean.
Glutes & Hamstrings
The glutes and hamstrings are parts of what is called the posterior chain. Your glutes include your gluteus maximus, gluteus medius, and gluteus minimus. Your hamstrings include your semitendinosus, semimembranosus, and biceps femoris.
These muscles play a role in producing force and pulling the kettlebell upward.
Back
Your back as a whole plays a big part in kettlebell cleans. This includes your anterior, lateral, and posterior deltoids, latissimus dorsi, rhomboids, and your trapezius muscle.
Your back muscles help catch the weight in the front rack position. They can also help stabilize your arms in any overhead variations.
Secondary Muscles: Kettlebell Clean
Secondary muscles are the muscles that help support the movement. These are the muscles that are the unsung heroes in kettlebell cleans.
For example, your calves are a great example of a secondary muscle in any variations of squats!
Core
Your core muscles can be a variety of different body parts. I typically consider the core to be anything between the knees and chest. In this case though, I’m specifically talking about your hips and abs.
These muscles will get a lot of work by helping to keep your body stable throughout the movement.
Shoulders
Your shoulders are another muscle group involved in the kettlebell clean. These muscles are mainly used to help control the weight throughout the movement.
Your shoulders will help lift and lower the kettlebell. These muscles will include your subscapularis, the supraspinatus, the infraspinatus and the teres minor.
How To Do Kettlebell Cleans
When you do them right, kettlebell cleans can be an effective addition to any workout.
So, pay close attention as I take you through how to perform a kettlebell clean. If you haven't done anything like them, they are quite a complex movement.
All you'll need is a kettlebell and your full attention!
1. Stand upright and place a kettlebell between your feet. Make sure to space your feet about shoulder width apart.
2. Hinge forward at your hips as you lower down to grab the kettlebell by its handle with one arm. Grip the handle of the kettlebell tightly and make sure your shoulders are above your hips.
4. In one quick and fluid motion, push your hips forward, lifting your upper body and the kettlebell. Keep your core braced.
5. As your hips come forward, pull the kettlebell in a straight line upward. When the kettlebell reaches roughly shoulder height, rotate your hand to flip the kettlebell and cradle it in your arm. As the weight gets heavier over time, you may have to drop into a half-squat to get under the kettlebell and catch it.
6. Slowly reverse the movement, bringing the weight back to the floor. Repeat this for the same number of reps on each side of your body.
As you’re getting started, I recommend going through the movement slowly to get it down. It can be very awkward if you haven’t done anything like it before.
For the weight of your kettlebell, it will depend. I generally recommend beginning with 8 lbs if you're a woman and 12 lbs if you're a man. As you gain confidence, you can move the weight up from there!
Kettlebell Clean Variations
There are many different ways that you can perform kettlebell cleans. If you ever want to switch it up, these variations can help challenge your body in different ways.
Let’s take a look at just a few of the options that you have!
Kettlebell Clean and Press
This is a movement where you will simply do a kettlebell clean and then some.
I know you are probably thinking, what is the “and then some” part of that statement?
Well, it’s just pressing the kettlebell over your head. This can help to improve your shoulder strength and stability even more. This is obviously an added bonus!
Perform a full kettlebell clean. Once the kettlebell is in the front rack position, use your shoulder, upper chest, and tricep to straighten your arm overhead. From there, you'll lower the kettlebell back to the front rack position and continue with the movement.
Bottoms Up Kettlebell Clean
This variation of the kettlebell clean is designed to improve grip strength. Yes, you still get the benefits that come along with the normal kettlebell clean too!
With this one, you simply catch the kettlebell with its flat bottom facing toward the sky.
This can help strengthen your wrists and add an extra layer of challenge to the exercise!
Single Leg Kettlebell Clean
This is a great way to challenge your balance with your cleans. You get to improve your strength and power, but all while on one leg!
Consider this an extra way to train unilateral stabilization and balance. Just use caution when trying these out, as they can be very difficult.
What To Avoid With Kettlebell Cleans
Like any exercise, it’s important to perform the exercise safely. Kettlebell cleans are no different.
When you get started with this exercise, make sure you are avoiding all these common mistakes...
Trying To Swing The Weight Up
A lot of people will try to do a kettlebell swing with this exercise. Don't be one of them!
You do not want your arm to stay straight through the entire movement. Instead, you want to use momentum from your legs and glutes to help the weight explode upward.
From here, the motion should be similar to an upright row with a catch at the top.
Allowing Your Wrist To Bend
When your wrist bends, you often hit your wrist with the kettlebell. This is not something that you want to happen consistently.
To prevent this, keep the kettlebell close to your body throughout the movement. Pretend as if you're holding a book between your arm and side. I've found this is a good method to maintain good form.
Curling The Weight To The Front Rack Position
Some people will try to turn this exercise into a kettlebell curl hybrid. That should not be the case!
In order to avoid this, you want to power the weight up from the ground. Do this with your hips, legs, and glutes. Your hand should be nothing other than a guide to control the weight.
Where To Start With Your Kettlebell Cleans
Now, I know I gave you a lot of information today. Don't let that overwhelm you and keep you from getting started!
Remember to take it slow at first and work your way from there. Kettlebell cleans will only be beneficial if you do them right.
When it comes to adding them to your workouts, it depends on your goals and routine as a whole. Do you have to do kettlebell cleans? Of course not! You should do the exercises you enjoy and the exercises that will help you earn the best results.
What's going to matter far more than any one exercise is your workout plan as a whole and your nutrition.
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