# Clean (Kettlebell)

> A one-arm kettlebell pull from between the legs to the rack position that trains your glutes, lower back and grip.

Page: https://fitnessie.app/exercises/kettlebell-clean/
Type: Kettlebell · Pull
Demo video: https://fitnessie.app/demos/clean-kettlebell/5f4d7d393737abd6.mp4

## How to do it

1. Set a kettlebell in front of you and hinge down to grab it with one hand.
2. Hike the bell back between your legs with your hips pushed back.
3. Stand up explosively and guide the bell close to your body as it rises.
4. Drop your elbow under the bell and punch your hand through into the rack.
5. Stand tall with the bell resting on the back of your forearm.

## Key cues

- Hike the bell back between the legs
- Stand up fast
- Keep the bell close
- Elbow to the ribs
- Wrist straight

## Common mistakes

- Letting the bell swing out away from your body
- Pulling the bell up high with your arm
- Letting the bell bang down onto your forearm
- Letting the wrist fold back in the rack

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Hamstrings, traps, forearms, adductors and obliques

## Equipment

Kettlebell.

## Variations

- [Clean (Barbell)](https://fitnessie.app/exercises/squat-clean/)

## References

- [StrengthLog: Kettlebell Clean](https://www.strengthlog.com/kettlebell-clean/)
- [StrongFirst: An Olympic Weightlifting Approach to Coaching the Kettlebell Clean](https://www.strongfirst.com/an-olympic-weightlifting-approach-to-coaching-the-kettlebell-clean/)
- [StrongFirst: The SFG Clock](https://www.strongfirst.com/the-sfg-clock/)