The Kettlebell Clean

The kettlebell clean has a variety of uses and benefits. It can be used as quick and efficient method of getting the kettlebell into to the rack position in order to perform other exercises, or it can give a good workout in it's own right. The clean can further reinforce good body mechanics and can help the body learn how to handle heavier weights for presses. This video gives a good overview of the clean.



Another tip that will help your clean technique is to turn your thumb towards your body on the downswing. This will facilitate the bell rotating around the arm on the upswing. This video covers that and a few other tips for the downswing of the clean.



Key points to remember with the clean are
- the lower body and core have the same body mechanics as swings and all of the other kettlebell ballistic movements
- imagine pinching a magazine under your arm to keep your arm tight to your torso
- the bell rotates around the elbow instead of around the shoulder as in the swing
- the motion is similar to zipping up a jacket.
- use the legs to lift the weight. It should feel as though the bell is floating into the rack position. This movement is NOT an arm curl.
- suck the arm into the body and flare the lat at the top of this movement. This will teach the body to use the large muscles of the body to support the weight and will give you a better platform for pressing movements.