The Kettlebell Clean

The clean, it is the central movement in many cases to get the bell from the floor to the rack position where we can perform exercises such as the squat, press, or jerk.

  • The back is neutral. The neck is slightly extended or neutral on the bottom of the clean
  • The heels, toes, and the balls of the feet are planted and the knees track the toes
  • The kettlebell handles pass above the knees during the backswing
  • The arms are straight in the bottom position
  • There is no forward knee movement on the upswing
  • The body forms a straight line at the top of the clean: hips and knees extend fully, the spine is neutral
  • Inhale as you laod with your hips, exhale at the top of the clean
  • The Glutes and abs visibly contrat at the top of the clean
  • The kettlebells, the elbows, and the torso “become one” on the top of the clean the shoulders must be pressed down. The wrists must be straight
  • The kettlebells travel the shortest possible distance
  • The kettlebells come in contact with the forearms on the top of the clean with no impact

The Kettlebell Swing

The foundation of all kettlebell exercises.The basic kettlebell swing, a ballistic exercises, will challenge your cardiovascular systems as well as helping to build strength and definition.

  • The back is neutral, the neck is slightly extended or neutral on the bottom of the swing
  • The heels, toes, and the balls of the feet are planted and the knees track the toes
  • The shoulders are packed
  • The kettlebell handles pass above the knees during the back-swing
  • The arms are straight in the bottom position
  • There is no forward knee movement on the upswing
  • The body forms a straight line on the top of the swing: hips and knees extend fully, the spine is neutral
  • The kettlebells form an extension of the straight arm at the to pf the swing, a slight elbow bend is acceptable.
  • The abs and glutes visibly contract at the top of the swing
  • The kettlebells float momentarily on the top of the swing