Tip for performing the Kettlebell "Clean"

One-Arm Kettlebell Clean

The Clean is more of a transitional movement rather than an actual exercise. You will use the Clean to rack (hold the Kettlebell with the weight on your forearm and your fist under your chin) the Kettlebell and prepare for various presses.

Many people find learning how to Clean a Kettlebell challenging because improper form can cause the Kettlebell to bang the forearm. To develop your Clean technique without the pain of bouncing a ball of iron off of your arm you can use this simple and effective method.

Kettlebell Cheat

To perform a proper Clean, begin by placing a Kettlebell between your feet. As you bend down to grab the Kettlebell, push your butt back and keep your eyes looking forward. Bring the Kettlebell up off of the floor by straightening your legs. You are not performing the clean yet, simply let the bell hang from your arm. Take your free hand and place it on the bottom of the bell and use it to wrap the Kettlebell around your working arm until you are in a proper rack position. This little cheat will help you learn the feeling of a proper rack position without the press of flipping the Kettlebell off of the ground for the clean.

From the rack position return the Kettlebell toward the ground by tossing it over your knuckles and towards the floor. Remember to bend your knees as the Kettlebell flips over your knuckles. Perform this lift, wrap and rack motion several times until you are comfortable with the Kettlebell in the rack position and with it passing over your knuckles. On the last repetition lower the Kettlebell and then reverse the motion driving up from the ground with your legs and arm popping the Kettlebell over your knuckles and into the rack position. This is the Clean. The power for the Clean comes from the ground up, keep your arm close to your body and punch upward as the Kettlebell passes your knuckles. This punch will stop the Kettlebell from banging your forearm. Work slowly and carefully. If you find that the Kettlebell is banging your arm try wearing a tennis wrist band until you get the form down. As always, book time with a certified Kettlebell trainer so you can learn proper form and safety.

For more information and Kettlebell tips visit www.agatsu.com or www.canadiankettlebellmag.com This tip and more can be found on the Iron & Ice Instructional DVD and Workbook