Kettlebell Clean
Complete guide to Kettlebell Clean. Learn proper form, technique, and execution. Targets Glutes, Hamstrings. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Kettlebell Clean
Place a kettlebell on the floor between your feet and stand with your feet shoulder-width apart.
Hinge at the hips and grab the handle with one hand, keeping your back flat and chest up.
Engage your abs and take a breath.
Explosively drive your hips forward to swing the kettlebell upward, guiding it into the rack position at your shoulder and exhale.
Lower the kettlebell back down between your legs in a controlled swing and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |