How to Do
How to Do Kettlebell Clean
The kettlebell clean should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the kettlebell clean.
Beginning
Beginning Kettlebell Clean
1. To begin, hold the kettlebell in one hand and your other hand over the top of your first hand.
2. Curl the bell to your chest now.
3. Remove the non-working hand and become accustomed to this position.
Movement
Kettlebell Clean Movement
1. Your elbow should be tucked against your side, as if you were holding a newspaper between your upper arm and ribs.
2. Your forearm should be mostly vertical, but slightly angled across your chest.
3. The thumb should be pointing in the direction of you.
4. It is critical to keep the wrist straight at all times.
5. For now, keep the bell handle parallel to the callus line because we're only concerned with the clean and not preparing for pressing or jerks.
Benefits
Kettlebell Clean Benefits
The Kettlebell Clean and Press is an extremely effective exercise that combines upper and lower body strength and power. It will strengthen your shoulders, improve your core, and improve your grip and forearms.
