Kettlebell Clean with the Smashbell
- Degree of Difficulty 90%
Smashbell Exercise Turning Clean for the Back of the Thigh
Short Description
- Upper body bends forward and the Smashbell is held with extended arms just over the floor.
- Legs and hips explosively extend and bring the Smashbell along the body upwards. At the turning point bring the elbows forward and flip the Smashbell over until it rests on the chest.
- Bring the arms back, legs and hips bend and the upper body bends forward.
Long Description
- The feet point forward and stand about shoulder width apart. The legs are bent at the knees so that the thighs are approximately parallel to the floor. The upper body is bent forward with a straight back. The arms are extended down and grab the Smashbell with both hands.
- Lift the Smashbell slightly off the floor. Then extend the legs and hips explosively use the momentum of the Smashbell to lift it close to the body. The upperarms are kept close to the body until the Smashbell has passed the elbows. Now bring the elbows forward and flip the Smashbell over until it rests on the chest.
- While exhaling extend the arms and bring the Smashbell controlled back to the floor. The upper body bends forward with a straight back.
Tips
Hold the lower back straight.
Additional exercise instructions
Turning Clean is a complex kettlebell exercise, which primarily works the back of the thigh (hamstring) and the lower back.
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