Single-arm kettlebell clean

                                Single-arm kettlebell clean

The single-arm kettlebell clean is a functional strength exercise that involves lifting a kettlebell from the ground to a racked position at shoulder level in one smooth motion. It is commonly used in kettlebell training and provides benefits for both strength and conditioning. Here's how you can perform a single-arm kettlebell clean:

1. Starting Position: Begin by standing with your feet hip-width apart. Place a kettlebell on the floor between your feet.

2. Hinging: Bend at your hips and knees to grip the kettlebell's handle with one hand. Keep your back flat, chest up, and your other arm extended out to the side for balance.

3. Clean Movement: Initiate the movement by explosively extending your hips and knees. As you do this, simultaneously pull the kettlebell towards your body using your arm, keeping it close to your body. The momentum from your hip extension should allow the kettlebell to "float" upwards.

4. Rack Position: As the kettlebell reaches chest level, rotate your hand underneath the kettlebell, allowing it to flip over and land on the outside of your forearm. The kettlebell should end up in a "racked" position at shoulder level, with your elbow close to your body and your wrist straight.

5. Stand Up: Stand up fully, making sure your feet are planted and your knees are locked. The kettlebell should be securely held in the racked position against your shoulder and upper chest.

6. Lowering the Kettlebell: To lower the kettlebell back to the ground, reverse the motion. Allow the kettlebell to lower back down under control, hinging at the hips and bending the knees as you bring it to the ground.

Tips:

• Maintain a neutral spine throughout the movement to protect your back.
• Use your hips and legs to generate power for the movement, rather than relying solely on your arm.
• Keep your core engaged for stability.
• Practice proper grip to ensure a secure hold on the kettlebell throughout the movement.

As with any exercise, it's important to start with a weight that allows you to perform the movement with good form. As you become more comfortable and confident with the single-arm kettlebell clean, you can gradually increase the weight to challenge yourself further. If you're new to kettlebell training or strength exercises, consider working with a fitness professional to ensure proper technique and safety.