Kettlebell Dead Clean: A Clean From the Floor, One Rep at a Time
Every rep starts with the bell still on the floor. Hike it once and clean it to the rack, with no swing between reps, so each catch is a fresh start.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Bell on the floor
A short step in front of you, between your feet.
- 2
Hike it back
Hinge, grip the handle with one hand and hike it back high between your legs.
- 3
Snap and keep it close
Snap your hips forward. Your elbow stays close to your body, so the bell travels up your body, not out in front.
- 4
Catch it in the rack
Open your hand around the handle and let the bell roll onto your forearm. Elbow tucked to your ribs, fist at your collarbone, a quiet catch.
- 5
Back to the floor
Drop it back into a hike and set it down. Stand up, reset and go again.
- 6
The test
Every catch is quiet, with no bang on your forearm. When it starts to bang, the set is over.
Watch for
- The bell banging your forearm. It travelled in a wide arc; keep your elbow closer.
- Curling it up with your arm instead of snapping your hips.
- A sloppy set-down. Each rep ends with the bell on the floor, under control.