Clean

FULL BODY | PULL

Hamstrings / Glutes / Lower Back / Shoulders

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Description

The Clean is a fundamental kettlebell exercise that targets the glutes, hamstrings, shoulders, back, and core.

To perform:

• Stand with feet hip-width apart, keeping a distance from the kettlebell that is approximately the length of one foot
  
  
• Hold the kettlebell in one hand with a neutral grip, keeping your back straight, chest up, and core engaged
  
  
• Initiate the Clean by explosively lifting the kettlebell from the ground to the rack position via a hike and then a hip thrust. The bell's movement should have a slight arc but move vertically into the rack position.
  
  
• Each repetition of the Clean ends with the bell in the rack position.

The Clean is a versatile exercise, whether using one or two kettlebells. Start with an appropriate weight, focus on technique, and gradually increase the load for improved strength and overall fitness. Ideal for athletes and those seeking a dynamic full-body workout.