Kettlebell Clean

Explosive hip-driven pull to the rack. Trains the same load-absorption skill your legs handle on every running foot strike.

· 3 min read

kettlebell · ballistic · hip drive · power

The lesson

  1. 1

    Hike it back

    One hand on the handle, thumb pointing behind you, bell snapped back high between your legs.

  2. 2

    Snap, elbow close

    Your hips send the bell up your body with your elbow glued to your ribs. Let it drift out and it swings round and hits you.

  3. 3

    Open your hand

    As the bell reaches chest height, loosen your grip so the handle can turn in your palm. A tight fist is why bells bang forearms.

  4. 4

    Land in the rack

    Fist at your collarbone, elbow down, forearm vertical, bell resting across your forearm. That position is called the rack.

  5. 5

    The test

    A good clean lands almost silently. If you hear it arrive, or your bicep is sore tomorrow, your arm lifted it instead of your hips.

  6. 6

    Drop into the next one

    Tip the bell out of the rack, let it fall, and catch it with a hinge into the next backswing. To finish, let a swing die to waist height and set the bell down.

Kettlebell Clean

How to do it

Swing the bell between your legs with one hand, thumb pointing behind you. Snap your hips forward and let the bell rise up your body, keeping your elbow close to your ribs. As it gets to chest height, guide it around your wrist so it lands softly at your shoulder — fist at collarbone, elbow tucked down, forearm vertical. This is the "rack" position. Pause briefly, then let the bell swing back down between your legs for the next rep.

Why it's good for runners

You catch the bell every rep instead of letting it fly free. That's the same load-absorption your legs do every time your foot hits the ground when you run — only slower, with attention, and on the upper body too.

Common mistakes

If your bicep is sore the next day, you're using your arm to lift instead of your hips. If the bell bangs the back of your wrist on the catch, guide it around the wrist rather than letting it flip over.

Appears in these routines

Power · 04Power · 08

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