Clean with the Kettlebell

  • Degree of Difficulty 90% 90%

Kettlebell Exercise Clean
Clean with the Kettlebell

Short Description
  1. Bend the upper body forward and hold the Smashbell with an extended arm slightly over the floor.
  2. Legs and hips extend explosively and the Smashbell is brought along the body upwards. At the turning point bring the elbow forward and flip the Smashbell in front of the chest.
  3. Bring the arm back, bend the legs and hips and the upper body bends forwards.
Long Description
  1. The feet point forwards and stand at about shoulder width apart. The legs bend at the knees so that the thighs are close to being parallel to the ground. The upper body is straight and bends forward. The arm extends down and holds the Smashbell in the hand.
  2. The Smashbell is lifted slightly off the floor. The legs and hips explosively extend and with the swing the Smashbell is pulled up with the arm close to the body. Leave the upper arm close to the body until the Smashbell passes the elbow. Then bring the Smashbell forward and flip the Smashbell in front of the chest.
  3. While exhaling, extend the arm and bring the Smashbell controlled, back to the ground. The upper body is brought forward again, with a straight back.
Tips
The back is kept straight throughout the whole exercise. The momentum is increased by extending the hips.
Additional exercise instructions

The Clean kettlebell exercise is somewhat complex and primarily trains the thighs and the back.

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