Free Ebook!

First Name*
E-mail Address*

Thank you for your visit. It means a lot to us. Please allow us to show our gratitude. Here’s our gift to you. It is easy to get. Enter your name and primary e-mail and download your FREE E-Book.

- Find out what is needed for a successful battle against the bulge.
- Find out why diets fail miserably.
- Find out why the popular fitness trends fail to deliver.
- Find out the strategies that will help you take the weight off, and keep it off for good.
- And a whole lot more!

Thank you and see you soon!

Get this widget!

Sign Up for
"The Chalk Box!"

Sign up for the 'Chalk Box' Newsletter
Name:
Email:

Proper Technique for the Kettlebell Clean

There are two very important reasons to learn the proper technique for the kettlebell clean. The first is so the exercise develops the strength you want to build. The second reason is so you don’t injure yourself. It would very easy to injure the muscles in your forearm if you don’t perform the kettlebell clean exercise properly.

The clean is actually a movement using the kettlebell that is incorporated in a variety of other kettlebell exercises. Once you learn the proper technique for the kettlebell clean, the movement is utilized to complete exercises such as the clean and jerk, the double hang clean, or the long cycle clean and jerk (repetitive movements)

The clean, in a nutshell, is a movement where you swing the iron kettlebell over your knuckles until it is resting on your forearm. If you have any imagination at all, you can easily see how it would be possible to injure your arm if the kettlebell were too hit your arm too hard or at the wrong angle. When you are holding the kettlebell on your forearm, and your fist under your chin, it is called a rack. The clean is performed by picking the kettlebell up, swinging it over your knuckles to a rack, then from that position completing any one of a variety of exercises.

Your first goal while learning the proper technique for the kettlebell clean is to avoid causing pain from letting the kettlebell hit your forearm. The first step then in learning the right kettlebell clean technique is to master the right form as you bend over to pick up the kettlebell. The first thing you do is put the kettlebell between your feet. When you bend over to pick up the kettlebell, it is important to make sure you push your buttocks towards the rear like you do during a good squat position. This creates a back position that is neutral and less prone to injury. Always keep looking forward. Don’t let your eyes or head drop. Now you can grab the handle of the kettlebell.

If you are a beginner, the next stage in the proper technique for the kettlebell clean is to place your other hand and hold the bottom of the bell. Shift the kettlebell to your forearm. Practice this until you understand how the kettlebell should be resting on your arm in a rack position. If you are not a beginner, you can go from the ground to the rack position in one smooth move by popping the kettlebell over your knuckles.

The proper technique for the kettlebell clean once you are in the proper rack position is to flip the kettlebell over your knuckles away from you. As you flip the kettlebell, bend your knees while pushing your butt to the back. If you are experienced using kettlebells, the clean is done in one smooth movement.

The clean is a power move that begins at the ground and flows throughout the movement. It is important to master the proper technique for the kettlebell clean, because it is the position used in many other kettlebell exercises including overhead lifts. While doing the clean, keep your arms and elbow close to your body.

Once you learn the right way to do the kettlebell clean movement, you can begin learning the dozens of variations to keep your exercise routine interesting!

Next Step Conditioning Systems, LLC

9929 NE. Lafayette Avenue
Bainbridge Island, WA 98110

Learn More about Next Step Conditioning Systems Services!