Kettlebell Swing Clean

A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position.

How to do it

1. Stand with feet shoulder-width apart, kettlebell between your feet.
2. Hinge at the hips and grip the handle with one hand.
3. Swing the kettlebell back between your legs.
4. Drive your hips forward to pull the kettlebell up to your shoulder.
5. Catch the kettlebell in the rack position on your shoulder.
6. Complete reps on one side, then switch.

Tips

• Keep the kettlebell close to your body on the way up.
• Let the kettlebell roll around your wrist rather than flipping over it.
• Relax your grip slightly at the top for a soft catch.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Front deltoid, Erector spinae, Traps