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1 KB Kettlebell Clean

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1 KB Kettlebell Clean
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Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back

Workout Type

Olympic Weightlifting

Gym Gear

Kettlebell

Fitness Level

Beginner

Compound/Isolated

Compound

Target Muscle Group: Quads

KB Kettlebell Clean Overview

The 1 KB kettlebell clean is an extension of the Barbell Clean exercise. It is a full-body exercise that is often performed in Olympic weight lifting or athletic training facilities.

The 1 KB kettlebell clean is a very explosive move that engages almost every muscle in your body. These can be particularly beneficial to those who want to increase their explosiveness in sports or to create thicker traps using explosive exercises.

How to Do It

  • Place the kettlebell between your feet.
  • Place your feet shoulder width apart and your hands slightly wider than your shoulders.
  • Grab the bell's handle and swing it between your legs, keeping your spine neutral.
  • Keep your hips extended and swing the bell forward. The bell will then flip around to the front rack.
  • If you wish, flip the bell over your wrist and swing it between your legs.

1 KB Kettlebell Cleaning Tips

Olympic lifting is not about brute strength, but efficiency.

  • First, master the hip hinge to learn how to use kettlebells efficiently. Next, move on to kettlebell swings.
  • To generate momentum, use your hips. It's all about using your lower body to move and control the kettlebell effectively.
  • With your wrist neutral, place the bell in the front rack position.
  • Toe angle can be very individual. You should experiment to find what feels right for you.
  • You should drive the entire foot. There are three points of contact you need: the big toe and the little toe.

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