Technique
- Stand with your feet shoulder-width apart, with a Kettlebell on the floor between your feet.
- Hinge at your hips and bend your knees to grip the kettlebell with one hand, keeping your back straight and chest up.
- Explosively drive through your legs and extend your hips to generate upward momentum.
- As the kettlebell rises, keep it close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
- Briefly stabilize in the rack position before lowering the kettlebell back to the starting position in a controlled manner.
Form tips
- Maintain a neutral spine throughout the exercise.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Neck
- Back
- Shoulders
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Other disciplines
Progressions
One-arm clean and press
Intermediate
One-arm clean, squat and press
Intermediate
Variations
Single dumbbell clean
Intermediate
View Similar Exercises
View Similar Exercises
Power clean
Intermediate
Single dumbbell one-leg clean
Intermediate
Single kettlebell one-leg clean
Intermediate
Single dumbbell one-leg deadlift
Intermediate
Single kettlebell one-leg deadlift
Intermediate
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