Training tip Tuesday is upon us! Today, I wanted to focus our attention on the kettlebell clean, a commonly overlooked lift that deserves solid attention for it’s powerful end results of better grip, strength, lat power, and hardstyle conditioning. In fact, this lift is so incredible we have an entire coaching program dedicated to it to kick start the month of March, You can get details on our VIP program by clicking this link.
The Kettlebell Clean
The kettlebell clean is a ballistic lift designed to work your grip, core stabilization (with respect to the contralateral nature of this stabilization), conditioning, and not to mention some power leading into the set up of military press. Starting from the ground, you will hike your kettlebell behind you as you would a single arm swing. In comparison to the single arm swing, you will keep a close arch on the kettlebell. This means that the bell will actually float very close to your body and land in the racked position (griped near your shoulder, as featured above). check out the video below on the clean technique itself, and how to practice taming the arch of your clean too.
Here’s a super easy way to train more on the clean itself. Grab yourself a snatch test sized kettlebell (ladies, 12kg or 16kg. Men, 20kg or 24kg) and perform the following ladder.
1 Clean, 1 Press
2 Cleans, 2 Presses
3 Cleans, 3 Presses
For added conditioning, do a swing switch between each rung of the ladder. Check out the videos below to view how to perform this routine correctly.
Now, if you want another challenge, DOUBLE UP! Grab two snatch test sized kettlebells and perform the same progressions. Note: you will NOT have to swing switch on this routine since you have two weights to clean up and press.
Ready for more? Our new VIP coaching program kicks off on March 6th and it’s all about strength and conditioning via the kettlebell clean. Register today for just $47 and get all the programming, nutritional advice, coaching and webinar access you’ll need to succeed. Click this link for details and if you’re ready, register here today!
Let nothing stand in your way.