An intermediate strength exercise done with a kettlebells that mainly works the hamstrings, with help from the glutes, lower back and shoulders. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
Updated
Primary
Hamstrings
Secondary
Glutes, Lower Back, Shoulders, Traps
Equipment
Kettlebells
Level
intermediate
One-Arm Kettlebell Clean demonstration
One-Arm Kettlebell Clean, starting positionOne-Arm Kettlebell Clean, finishing position
How to Perform
1Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3Return the weight to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
