Kettlebell Dead Clean

Hamstrings

Kettlebell Dead Clean

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell lift from the floor to the rack position with no swing, where the bell stops on the floor between reps.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back Quadriceps Traps

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.2 kcal/min

Estimate range 31–52 kcal (±25 %)

Muscle mass worked30 %

Effort during a set13.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand over a kettlebell with your feet shoulder-width apart.
2Hinge at the hips and grab the handle with one hand.
3Keep your back flat and your chest up.

How to perform

1Drive your hips forward and pull the bell up close to your body.
2Guide it into the rack position at your shoulder by rotating your hand around the handle.
3Stand tall with the bell resting on your forearm and chest.
4Lower it under control to the floor and reset.