Start
End
LegsIntermediateKettlebell
One-Arm Kettlebell Clean
كلين بالكيتل بيل بذراع واحدة
Target Muscles
HamstringsGlutesLower BackShouldersTraps
Blue = primary · Gray = secondary
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- 1
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- 2
Clean 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.
- 3
Return the weight to the starting position.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
