Kettlebell Single-Arm Clean
Gym Exercise Card
Equipment
The Kettlebell Single-Arm Clean is a dynamic exercise focusing on power and coordination. It primarily targets the muscles of the posterior chain and shoulders, enhancing strength and athletic performance.
How to do it
- Stand with feet shoulder-width apart, holding a kettlebell in one hand.
- Hinge at the hips, lowering the kettlebell between your legs.
- In one explosive motion, extend your hips and pull the kettlebell up to shoulder height, keeping it close to your body.
- Catch the kettlebell at the shoulder with a soft knee bend, keeping your core engaged.
- Lower the kettlebell back to the starting position and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Biceps Brachii Erector Spinae Hamstrings Trapezius Upper Fibers
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