Kettlebell Dead Clean

Legs · Kettlebell

How to do it

Kettlebell between your feet, hips back and eyes forward. **Every rep starts from a dead stop on the floor**, with no swing: extend hips and knees hard to bring it up close to your body and rotate your wrist through the handle to catch it on your forearm. Set it back down and start again. With no rebound, all the power has to come from zero: it is the most demanding version of the clean. The classic mistake is chaining reps without stopping at the bottom, which is exactly what turns it into something else.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Back

See all 907 exercises