Single-arm Kettlebell Clean

Single-arm Kettlebell Clean is a power - kettlebell clean exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings
Secondary muscles: Anterior deltoid, Biceps brachii, Core muscles
Exercise type: Power - kettlebell clean

Exercise technique

Start
Place the kettlebell in front of your feet, hinge at your hips and grip it with one hand.
Pretension
Extend your free arm sideways and brace your torso against rotation.
Backswing
Guide the weight between your legs in a close arc.
Hip drive
Extend your hips to direct the kettlebell upward while keeping your elbow close to your torso.
Hand insertion
As the weight rises, pass your hand through the handle and let the bell rotate gently around your forearm.
Rack position
Rest the kettlebell against your forearm and upper arm, keeping your wrist straight and elbow close to your ribs.
Lower
Extend your elbow and roll the weight forward around your hand into another controlled backswing.

Key technique points

Raise the weight close to your body.
Pass your hand through the handle.
Do not let the kettlebell strike your forearm.
Keep your wrist straight in the rack position.
Generate hip drive before pulling with the elbow.
Prevent torso rotation as you rack the weight.

Common mistakes

Using a wide arc

Do not swing the weight forward and drop it onto your forearm from above.

Bending the wrist

Do not let the handle force your wrist backward in the rack position.

Curling with arm strength

Do not turn the movement into a heavy biceps curl.

Flaring the elbow

Do not bring the weight to your shoulder along a path far from your torso.

Rotating the torso

Do not accommodate the unilateral load by twisting your lower back.

Releasing the descent

Do not drop the kettlebell between your legs without control.

Frequently asked questions