KETTLEBELL CLEAN : THE COMPLETE GUIDE

How to make the kettlebell clean?

The clean and jerk is a kettlebell exercise that involves lifting one or two kettlebells from the floor to the shoulder using the power of the hips. This exercise has been used for centuries to build strength and endurance in combat sports, but it has also become popular in gyms for its effectiveness in muscle building and fitness.

In this article, we will take a detailed look at the technical execution of the kettlebell clean, the different variations, and the advantages and disadvantages associated with each variation. We will also look at how to incorporate the kettlebell clean into your training program to achieve your fitness goals.

Execution of the kettlebell clean

The kettlebell clean is an exercise that can be complex to learn, but with the right technique, it can be performed safely and effectively. Here are the steps to perform the kettlebell clean correctly:

Place the kettlebell between your feet
Lower yourself to grab the kettlebell by the handle
Lift the kettlebell off the ground and pass it between your legs in a hinge motion. Keep your back straight and your shoulders back.
Perform a powerful hip extension to propel the kettlebell upwards
Bring the kettlebell up to the shoulder, turning it so that it rests on the back of the hand and not on the wrist
Lower the kettlebell to the ground following the same path, passing the kettlebell between your legs and keeping your back straight

Common mistakes to avoid when performing the kettlebell clean :

The arched back: it is important to keep the back straight (and especially the abdominal strap contracted) during the shoulder phase. In the rack position, it is possible to arch the back depending on the technique used (in Girevoy Sport in particular).
Flexed wrists: wrists should be kept straight in the rack position to avoid wrist injuries.

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Variations of the kettlebell clean

The kettlebell clean can be performed with one or two kettlebells, as well as using a variation called the dead clean. Here is an overview of each variant.

Kettlebell clean to 1 kettlebell:

This variation is the most common and can be used to strengthen the upper body and leg muscles at the same time. The technique is the one described above.

Kettlebell clean with 2 kettlebells:

This variation is more advanced and requires greater strength and coordination to perform the exercise correctly. It consists of holding a kettlebell in each hand, performing a movement similar to the 1 kettlebell clean.

Dead clean:

This variation consists of performing the clean and jerk without a run-up, i.e. without passing the kettlebell(s) between the legs. The kettlebells are shouldered directly off the floor and rested on the floor between each repetition. The dead clean requires more power than the classic clean.

Each of these variations can be used depending on your fitness level and training goals.

Training with the kettlebell clean

The kettlebell clean is a versatile exercise that can be incorporated into a variety of training programs. Here are some tips on how to incorporate the kettlebell clean into your training program and progress safely.

How to incorporate the kettlebell clean into your training program:

The kettlebell clean can be incorporated into a strength, conditioning or weight loss training program. Here are some ideas for incorporating it into your program:

Strength training:

Incorporate the kettlebell clean into a workout with basic movements such as squats, lunges, bench presses and pull-ups. Perform 3 to 5 sets of 5 to 8 reps for each movement.

Physical conditioning:

Use the kettlebell clean as a complete movement exercise for a quick and effective workout. For example, you can do a 20-minute EMOM of 5 kettlebell cleans: perform 5 kettlebell cleans every minute for 20 minutes.

Weight loss:

Incorporate the kettlebell clean into high-intensity interval training (HIIT) to burn calories and boost metabolism. Perform sets of 30 seconds of kettlebell clean followed by 30 seconds of rest, alternating with other HIIT exercises such as burpees, jumping jacks or jumping squats.

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Recommended number of reps and sets:

The recommended number of reps and sets depends on your training goals and fitness level. If you are new to the kettlebell clean, start by performing 3-5 sets of 5-8 reps. Gradually increase the number of reps and sets to improve your strength and endurance.

Tips for effective progress:

It is important to progress safely when using the kettlebell clean. Here are some tips for safe progress:

Start with a kettlebell weight appropriate for your fitness level.
Practice the exercise technique before adding weight.
Use good posture and proper technique to avoid injury.
Listen to your body and don’t force it if you feel pain or discomfort.
Gradually increase the resistance and number of reps to improve your strength and endurance.

By incorporating the kettlebell clean into your training program and progressing safely and consistently, you can improve your strength, endurance and overall fitness.

Conclusion

The kettlebell clean is a versatile exercise that can offer many benefits to your body and fitness. It can be used to build strength, power and endurance, while burning calories and improving coordination and mobility.

In this article, we looked at the different variations of the kettlebell clean, including the 1 kettlebell clean, the 2 kettlebell clean and the dead clean.

It is important to note that proper technique is essential to avoid injury when performing the kettlebell clean. Common mistakes such as bending the wrist, tilting the body and poor posture can lead to pain and injury. Therefore, it is essential to practice the correct technique and to progress safely.

By incorporating the kettlebell clean into your training program and using it correctly, you can reap its many benefits to improve your strength, endurance and overall health.