One-Arm Kettlebell Clean
How to do the One-Arm Kettlebell Clean
- 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.
How to program the One-Arm Kettlebell Clean
Sets and reps
As a compound movement, the One-Arm Kettlebell Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Kettlebell Clean work?
The One-Arm Kettlebell Clean primarily targets the Hamstrings. It also recruits the Glutes, Lower Back, Shoulders, Traps as supporting muscles.
What equipment do I need for the One-Arm Kettlebell Clean?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Kettlebell Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
