One-Arm Kettlebell Clean

An intermediate strength exercise for the hamstrings, glutes, back and shoulders, done with a kettlebell.

Movement guide

One-Arm Kettlebell Clean

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusHamstrings · Glutes · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

Similar move, beginner grade.

This move

One-Arm Kettlebell Clean demonstrated on the 3D figure

3D demoOne-Arm Kettlebell CleanIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

3D demoCleanAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
Return the weight to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Back, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

Clean from blocks demonstrated on the 3D figure

3D demoClean from blocksAdvanced · A barbell

Clean pull demonstrated on the 3D figure

3D demoClean pullIntermediate · A barbell

Dumbbell clean demonstrated on the 3D figure

3D demoDumbbell cleanIntermediate · A dumbbell

Hang clean demonstrated on the 3D figure

3D demoHang cleanAdvanced · A barbell

Hang clean below the knees demonstrated on the 3D figure

3D demoHang clean below the kneesAdvanced · A barbell

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Questions people ask

What muscles does the One-Arm Kettlebell Clean work?

Mainly the hamstrings, with help from the glutes, back and shoulders.

What equipment do I need for the One-Arm Kettlebell Clean?

A kettlebell.

Is the One-Arm Kettlebell Clean good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable pull-through.

What is an easier alternative to the One-Arm Kettlebell Clean?

Try the Cable pull-through. It works similar muscles at a lower grade.

How do I make the One-Arm Kettlebell Clean harder?

Progress to the Clean, or add load, range or slower lowering once your form is solid.