One Arm Kettlebell Clean

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower Back, Traps, Shoulders
Equipment Kettlebell
Emphasis Compound
Type Pull

One Arm Kettlebell Clean Instructions

  • Set a kettlebell on the ground in between your feet.
  • To get into starting position, give a bend to the knees and shift your butt back. Confirm that your back is level and you’re focusing straight ahead. Grasp the handle of the weight with an overhand grip.
  • Bring (clean) the kettlebell up to your shoulder via extension of the legs and hips. Your wrist should simultaneously rotate as you execute this.
  • Return the weight to the starting position by reversing the motion.
  • Repeat for the desired amount of reps. Switch arms and complete exercise for the same numbers of reps.

One Arm Kettlebell Clean Tips

  • For single leg exercises, you will typically go with a lighter weight.
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