How to Do Kettlebell Cleans: Muscles Worked & Proper Form

Muscles Worked in Kettlebell Cleans

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Hamstrings
• Trapezius
• Forearm Flexors
• Adductors
• Obliques

How to Do Kettlebell Cleans

1. Stand with a wide stance, with a kettlebell placed about 20 inches in front of you.
2. Grab the kettlebell with one hand and tilt it slightly toward you.
3. In one powerful motion, pull the kettlebell back between your legs.
4. Stand up explosively. This will cause the kettlebell to swing forward.
5. Use your arm to guide the kettlebell closer to your body as it rises.
6. As the kettlebell passes your hip, perform an uppercut-like motion to bring your arm under the kettlebell and into the rack position.

Commentary

Your wrist should stay straight when lifting with kettlebells. You don’t need to grip the handle tightly in the rack position, but keep your wrist active to prevent it from folding backward.