Part XIV · Kettlebell exercises
Kettlebell Clean
Explosive hip-driven pull to the rack, caught rather than dropped. Trains the body to receive force under control, not only to produce it.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart XIV · Kettlebell exercises
Explosive hip-driven pull to the rack, caught rather than dropped. Trains the body to receive force under control, not only to produce it.
One hand on the handle, thumb pointing behind you, bell snapped back high between your legs.
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.
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.
Fist at your collarbone, elbow down, forearm vertical, bell resting across your forearm. That position is called the rack.
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.
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.