Exercise Profile
  • Target Muscle Group
  • Exercise TypeOlympic Weightlifting
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

1 KB Kettlebell Clean Overview

The 1 KB kettlebell clean is a variation of the clean and a full body exercise that is commonly performed in Olympic weight lifting and athletic training facilities.

The 1 KB kettlebell clean is an extremely explosive movement that involves nearly every muscle in the body. They can be especially beneficial for those looking to build explosiveness for sports, or those looking to build thicker traps by using explosive exercises.

1 KB Kettlebell Clean Instructions

  1. Position the kettlebell directly in between your feet.
  2. Setup with your feet in a shoulder width stance and your hands slightly wider than shoulder width.
  3. Grasp the handle of the bell and swing it back between the legs while keeping a neutral spine.
  4. Extend the hips, swing the bell forward, and allow it to flip around your wrist to end in the front rack position.
  5. Flip the bell back over your wrist, swing it between your legs, and complete another repetition if desired.

1 KB Kettlebell Clean Tips

  1. Olympic lifting is about efficiency, not just brute strength.
  2. To learn how to use kettlebells effectively, one must first master the hip hinge and then move into kettlebell swings.
  3. Use the hips to generate the momentum, it’s about the force generated using your lower body to move the kettlebell efficiently.
  4. In the front rack position, allow the bell to rest on the outside of your forearm with your wrist in a neutral position.
  5. Toe angle is highly individual - experiment to see what feels best for you.
  6. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.