Difficulty level: Intermediate
Target Muscle: Glutes
Equipment: Kettlebell
Instructions for proper form
Begin standing with your feet shoulder-width apart, holding a kettlebell in one hand at your side. Initiate the movement by hinging at your hips and slightly bending your knees while keeping your spine neutral. As you lift the kettlebell from the floor, swing it between your legs before explosively driving your hips forward to pull the kettlebell up to your shoulder in a front rack position. Make sure to maintain a strong core and keep your elbow close to your body. After completing the first rep, lower the kettlebell back down between your legs and switch to the other arm alternating arms for each rep.
Common mistakes to avoid
Avoid rounding your back during the hip hinge, which can lead to injury. Ensure that you engage your core throughout the movement to maintain stability. Do not let the kettlebell swing out in front of you; keep it as close to your body as possible to avoid straining your shoulders.
Benefits
Specific benefits of the exercise
This exercise effectively targets the glutes, particularly the gluteus maximus, while also engaging the core and improving stability and coordination. It also enhances grip strength and promotes explosive power.
Expected results and timeframe
With consistent practice 2-3 times a week, you can expect to see increased strength in the glutes and improved functional movement patterns within 4-6 weeks..
Who this exercise is best for
This exercise is best for individuals looking to enhance their glute strength, athletes needing explosive power, and fitness enthusiasts aiming to diversify their workouts with compound movements.
Scientific studies supporting its effectiveness
Studies have shown that ballistic exercises, like the kettlebell clean, can significantly improve power output and muscle activation in the lower body, particularly the glutes and hamstrings, when performed correctly.
Variations
Beginner modifications
For beginners, use a lighter kettlebell or perform the exercise as a single-arm kettlebell deadlift instead of a clean, focusing on hip hinge mechanics without the explosive movement.
Advanced progressions
Advanced athletes can increase the weight of the kettlebell or perform the exercise at a faster tempo, incorporating additional movements such as a shoulder press immediately after the clean.
Integrations
Complementary exercises
Complement this exercise with squats, lunges, and kettlebell swings to enhance glute and full-body strength.
Super set recommendations
Consider pairing this exercise with a push-up or a bent-over row for a balanced upper and lower body workout.
Sample workout routines
Sample routine: 3 sets of 10 alternating single arm kettlebell start-stop cleans, followed by 3 sets of 10 goblet squats and 3 sets of 10 push-ups.
Exercise combinations
Combine this exercise with kettlebell snatches, Turkish get-ups, or deadlifts for comprehensive strength training.
Best time to do this exercise in your workout
Perform this exercise during the strength or power section of your workout, typically after warming up and before more fatigued exercises.