Exercise guide
One-Arm Kettlebell Clean
The One-Arm Kettlebell Clean uses hip and leg extension to move the bell from below the body into the rack position at the shoulder. The hamstrings and glutes produce much of the force while the trunk, upper back, shoulder, and grip guide the bell.
Training context
Why the One-Arm Kettlebell Clean Is Useful
The clean is a practical way to place a kettlebell into position for presses, squats, and carries. It also develops coordination between the hip drive and the hand transition.
The bell should travel close to the body rather than looping outward. A wide arc usually causes it to strike the forearm at the finish.
Technique overview
Guide the bell around the hand into the rack
Begin in a balanced hinge with the kettlebell between the feet. Extend the hips and legs to accelerate it upward, keeping the elbow close. Relax the grip slightly as the hand rotates around the handle, then receive the bell quietly against the forearm and upper arm. Reverse the path under control before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.