What equipment do you need for the kettlebell clean?

You need kettlebell to do the kettlebell clean.

What is a good kettlebell clean?

For men, a good kettlebell clean is about a 217.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 112.5 lb and elite lifters pass 335 lb. For women, the standards run from about 65 lb to 197.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Kettlebell

Kettlebell Clean

How to do the kettlebell clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Kettlebell exercises

How to do it

Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.

1Swing the kettlebell back and snap your hips forward to drive it up, feeling the kettlebell float before you guide it into the rack position
2Keep your elbow close to your body and absorb the kettlebell softly onto your forearm
3Feel your glutes and core powering the movement rather than your arm

Common mistakes

Don't curl the kettlebell like a biceps exercise or let it crash onto your wrist
Avoid rounding your back or leaning back excessively
Don't let your knees cave inward during the drive

Muscles worked

The kettlebell clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.