One-Arm Kettlebell Clean

Hamstrings

One-Arm Kettlebell Clean

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell clean that swings the bell from between the legs to the rack position at your shoulder using hip power.

Strength

Primary musclesHamstrings

Secondary musclesGlutes Lower Back Shoulders Traps

Energy burned

≈ 33 kcalFor 3 × 8–12, rest 90s · ≈ 5.8 kcal/min

Estimate range 25–41 kcal (±25 %)

Muscle mass worked21 %

Effort during a set10.3 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 with your feet shoulder width apart with a kettlebell on the floor between them.
2Hinge at the hips and grasp the handle with one hand.
3Set your back flat and your free arm out for balance.

How to perform

1Hike the bell back between your legs, then drive your hips forward powerfully.
2Let the bell swing close to your body as it rises.
3Pull your elbow back and then guide the bell around your wrist into the rack at your shoulder.
4Settle the bell on your forearm and chest.
5Lower the bell back down under control.