An Argument for the Kettlebell Clean

Kettlebell Clean: A Beginner’s Guide

The kettlebell clean is one of the most popular exercises among fitness enthusiasts. It is a great exercise for building strength and endurance. However, it is not necessarily suitable for beginners because it requires proper technique. For example, if you do not have good control over your body when performing the kettlebell clean, then you will probably fail at some point during the lift.

In order to make the kettlebell clean easier for beginners, there are several ways to perform it. One way is to use dumbbells instead of kettlebells. Another method is using a barbell instead of a dumbell. You may choose whichever option suits your needs best.

If you want to learn how to properly perform the kettlebell clean, you need to read this article first!

What Is The Best Way To Perform The Kettlebell Clean?

There are many different ways to perform the kettlebell clean. Some of them involve only one hand while others require two hands. There are also variations where you hold the kettlebell with both hands or even three hands. All these options differ from each other in terms of their difficulty level and they all depend on which part of your body you want to target during the movement. However, each of these choices are used for one common goal: to clean the kettlebell from the resting position up the chest area.

Kettlebell Clean Using One Hand

The kettlebell clean with one hand is very similar to the kettlebell clean and jerk exercise. This is because you can only use one hand to perform the kettlebell clean. You can either hold the kettlebell in your right or left hand, depending on what you prefer.

Furthermore, you can place your non-working hand in front of your body or behind your body during the execution of this movement. Placing your hand in front of your body provides more support during the set, while placing it behind the body allows you to focus on proper hip extension instead.

Kettlebell Clean Using Two Hands

The kettlebell clean using two hands is a little bit easier to learn and master than its single-handed version. This is because you can place the kettlebell in either hand during the exercise. You can also move both hands simultaneously, similar to the one handed version of the kettlebell clean.

In order to perform this movement properly, you must focus on keeping your elbows close to your body while bending your knees and hips. If you let your elbows flair out or bend your knees too much, then you will cause unnecessary stress on your shoulder and hip joints.

Kettlebell Clean Using Three Hands

The kettlebell clean using three hands is the easiest and most common version of this exercise. This is because you can use three hands to support the weight of the kettlebell as you move it up to your chest. The three handed version of the kettlebell clean is also easier to learn than its two handed version.

An Argument for the Kettlebell Clean - GYM FIT WORKOUT

Furthermore, you can hold the kettlebell in any way that you want to during the exercise. You can place it in your left hand, right hand, or in the middle. You can also move the kettlebell with one hand or two hands, depending on what feels most comfortable to you.

Cleaning The Kettlebell From The Ground

You can clean the kettlebell from the ground in many different ways. You can either clean it with one hand, two hands, or three hands. Some people also like to clean the kettlebell while holding it in an unconventional position. These positions can either be in the middle or at the top. Whatever works best for you, just make sure that your technique is correct!

Who Can Benefit From The Kettlebell Clean?

The kettlebell clean is a great exercise for any fitness enthusiast who loves training with kettlebells. It can be used for building explosive strength as well as overall strength endurance. Since the kettlebell clean is a whole body movement, it will work your forearms, lower arms, core, shoulders, chest, back, legs, and hips. Depending on the variation that you use, the kettlebell clean can target different muscle groups more than others.

The kettlebell clean is a great exercise to add to any workout program. It will help you improve your strength, endurance, and explosiveness. Since this exercise is great for these three performance parameters, it will help you improve your athleticism as well as your abilities in other sports that you may be interested in.

Many kettlebell lifters also use the kettlebell clean as a way to prepare themselves for the kettlebell snatch. The kettlebell snatch is another popular kettlebell exercise that involves juggling a kettlebell overhead from between your legs to over your head in one motion.

Sources & references used in this article:

Transference of kettlebell training to strength, power, and endurance by P Manocchia, DK Spierer, AKS Lufkin… – The Journal of …, 2013 –

Should kettlebells be used in strength and conditioning? by BI Campbell, WH Otto III – Strength & Conditioning Journal, 2013 –

A comparison of catch phase force-time characteristics during clean derivatives from the knee by P Comfort, R Williams, TJ Suchomel… – The Journal of …, 2017 –

Heavy Kettlebell Swings And The Deadlifts by Bret Contreras by B Contreras –

Strength and conditioning: a concise introduction by J Cissik – 2019 –

Kettlebells Are Not Really That Effective, Are They? by B Contreras

The importance of the thoracic spine in shoulder mechanics by T Sanchez – Broager. Trabalho de conclusão de curso para …, 2009

The modern art of high intensity training by SRKCJ Henkin –