Kettlebell Dead Clean
Kettlebell Dead Clean is a explosive strength - kettlebell clean from the floor exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings, Quadriceps
- Secondary muscles
- Trapezius, Deltoid, Forearms
- Exercise type
- Explosive strength - kettlebell clean from the floor
Exercise technique
- Floor setup
Place the kettlebell between your feet.
- Hips
Move your hips back and grip the handle with one hand.
- Tension
Keep your arm long and brace your torso.
- Lift
Accelerate the bell off the floor through leg and hip extension.
- Hand insertion
Keep the elbow close as you insert your hand through the handle.
- Front rack
Settle the bell onto your forearm without impact.
- Set down
Hinge at the hips and return it to the floor under control.
Key technique points
- Start every repetition from the floor.
- Do not swing the weight in a large arc.
- Keep your wrist straight in the rack.
- Do not bend the elbow at the start.
- Do not pull fast enough to slam it into your shoulder.
- Maintain back alignment during the return.
Common mistakes
Starting from a swing
The dead clean loses its stationary start.
Striking the arm
Hand insertion is late or the path is too wide.
Pulling with the biceps
Hip momentum is underused.
Swinging forward
The weight must be pulled back for the rack.
Reaching down with straight knees
Starting hip and knee coordination is lost.
Dropping to the floor
The next start becomes uncontrolled.
Frequently asked questions
Kettlebell Dead Clean: why is “Starting from a swing” a mistake?
The dead clean loses its stationary start.
Kettlebell Dead Clean: why is “Striking the arm” a mistake?
Hand insertion is late or the path is too wide.
Kettlebell Dead Clean: why is “Pulling with the biceps” a mistake?
Hip momentum is underused.
Kettlebell Dead Clean: why is “Swinging forward” a mistake?
The weight must be pulled back for the rack.
Kettlebell Dead Clean: why is “Reaching down with straight knees” a mistake?
Starting hip and knee coordination is lost.
Kettlebell Dead Clean: why is “Dropping to the floor” a mistake?
The next start becomes uncontrolled.
What should I focus on when doing Kettlebell Dead Clean?
Start every repetition from the floor. Do not swing the weight in a large arc. Keep your wrist straight in the rack. Do not bend the elbow at the start. Do not pull fast enough to slam it into your shoulder. Maintain back alignment during the return.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.