One Arm Kettlebell Clean

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

One Arm Kettlebell Clean Instructions

  • Feet positioned at shoulder-width.
    • Knees are slightly bent with your toes pointed straight ahead.
  • The core is braced and engaged, glutes are activated.
    • Chest is up with your shoulders back.
    • You have a neutral spine.
    • Eyes are looking straight ahead with neutral neck.
  • Hold a KB in front of you.
  • Brace your core and subtly hinge at the hips lowering the KB to mid thigh. 
  • Once the KB reaches mid thigh, explode up by extending your ankles, knees, and hips while shrugging your shoulders to elevate the weight. 
  • This is an athletic, rhythmic movement.
    • Your arm is passive. You are not pulling the weight up with your arms.
  • The triple extension of the ankles, knees, and hips raises the KB vertically. 
  • Once the KB reaches shoulder height, "drop" underneath and catch the weight by bring your elbows up and through.
  • After catching the weight, stand up. 


  • Always keep the weight as close to your body as possible. 
  • Keeping your core braced does not mean arching your back severely. To fully understand tightening your mid-section, click here
  • You want to perform this exercise fast with lighter weights, don't always be quick to grab the heaviest KB you can.
  • This exercise can be performed with a DB as well.
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