Single-arm

kettlebell clean

This exercise brings the kettlebell to the racked position (resting on your collarbone), which is the first step for many kettlebell exercises. The clean tones your glutes while developing total-body strength and hip power.

exercise Profile

Equipment

Kettlebell

Primary muscle groups

Glutes, hamstrings, hips

Secondary muscle groups

shoulders, Core, back

1 Stand with your feet slightly wider than shoulder-width apart. Push your hips back and bend your knees until your thighs are parallel to the floor. Hold the handle of a kettlebell between your ankles in your right hand with an overhand grip.

2 Quickly and forcefully push your hips forwards and straighten your legs. Using the momentum, guide the weight up towards your right shoulder, keeping it close to your body.

3 Pull the kettlebell up to your right shoulder, letting the kettlebell rotate around your right hand along the way. Finish with the kettlebell resting on your forearm and collarbone and your elbow close to your ribcage.

4 Carefully lower the kettlebell and return to the starting position. That is one rep.

5 Perform the exercise with your left arm. That is another rep. Continue repeating the exercise, either alternating or staying on the same side for the number of reps given, according to your workout.