Kettlebell Clean

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Kettlebell Clean

Instructions

Preparation

Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.

Execution

Pull kettlebell up off floor by extending hips and knees. Once kettlebell is off of ground, vigorously raise shoulder above kettlebell while keeping it close to body. Jump upward extending body. Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body. Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell on outside of arm with wrist straight while moving into partial squat position. Extend both legs.

Return

Drop kettlebell by pulling elbow back. Immediately hop upward with elbow pointed outward continuing to hold on to kettlebell handle as it falls. Decelerate decent of kettlebell as heels make contact with ground and arm straightens. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.

Comments

Do not jerk weight from floor; arise steadily then accelerate. Keep wrist straight and arm close to body during catch.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

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