The Clean is a hip movement used to get a Kettlebell from the ground to the “rack” position, and is required in most Olympic weightlifting sports. It requires full-body explosiveness by generating power through the extension of the hips and knees.
Benefits of the Clean include:
- Increased Total-body Explosiveness
- Improved Grip Strength
- Improved Core Strength & Coordination
- Increased Power Production (Hips)
- Total Body Conditioning
The one-arm kettlebell clean delivers many of the same benefits as the Olympic clean, but is less technically demanding. In addition, working one-arm at a time allows the body to resist rotation at the torso, making it an excellent core strengthening exercise.
Ideally one should learn this move working one-on-one with a Certified Coach such as myself, but that is not always possible. So, I put together this quick video that demonstrates some basic principles that any lifter can benefit from.
Be sure to practice this exercise with a light weight, increasing as your confidence allows. As always, be sure to listen to your body and work within YOUR pain-free available range.