Single-Arm Kettlebell Clean
Trains the Hamstrings.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set a kettlebell slightly in front of you and hinge down to take the handle in one hand.
- Hike it back between your legs, keeping the arm straight and the back flat.
- Snap the hips forward to drive the bell up.
- Keep it close and pull your hand around it so it settles on the back of your forearm.
- Finish standing tall with the bell racked against your ribs and the wrist straight.
- Hike it back down for the next repetition, then finish the side before swapping.
Common mistakes
- Letting the bell bang the forearm. The hand travels around the bell as it rises; a bell that lands is a bell that was thrown.
- Letting the trunk rotate toward the working side. One bell is an asymmetric load and holding the shoulders square is part of the movement.
- Curling the bell up. The hips send it and the arm steers it.
- Keeping the elbow away from the ribs at the catch. Tucking it in is what makes the rack a shelf; an elbow out means the bell is being held rather than resting.