Alternating Single Arm Kettlebell Clean

Instructions for proper form

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Engage your core and hinge at your hips, slightly bending your knees while keeping your back straight. As you swing the kettlebell down between your legs, explosively drive your hips forward and pull the kettlebell up to your shoulder, rotating your wrist to catch the kettlebell in a front rack position. Make sure to alternate arms with each repetition, maintaining a fluid motion throughout the exercise.

Common mistakes to avoid

Avoid rounding your back during the hip hinge. Don’t let the kettlebell pull you forward; instead, focus on driving through your hips. Ensure you rotate your wrist correctly to avoid strain and keep your elbows close to your body when catching the kettlebell.

Benefits

Specific benefits of the exercise

The Alternating Single Arm Kettlebell Clean targets the glutes and engages multiple muscle groups across the body, improving strength, explosive power, and coordination.

Expected results and timeframe

With consistent practice 2-3 times per week, you can expect increased strength in the glutes and enhanced overall athleticism in 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance their strength, explosive power, and athletic performance, particularly athletes in sports that require quick, explosive movements.

Scientific studies supporting its effectiveness

Research has shown that kettlebell training can improve functional strength and power. A study published in the Journal of Strength and Conditioning Research indicated that kettlebell exercises significantly increased lower body power and strength.

Variations

Beginner modifications

For beginners, start with a lighter kettlebell or perform the clean without weight to focus on form. You can also perform a single-arm dumbbell clean as an alternative.

Advanced progressions

For advanced progressions, increase the weight of the kettlebell or combine the clean with other movements, such as a press or a squat after the clean.

Integrations

Complementary exercises

Complement this exercise with hip thrusts, deadlifts, and squats to further strengthen the glutes and posterior chain.

Super set recommendations

Super set this exercise with pull-ups or push-ups to work both the upper body and lower body effectively.

Sample workout routines

An example routine could include 3 sets of 10-12 Alternating Single Arm Kettlebell Cleans, followed by 3 sets of 10-15 hip thrusts, and finish with 3 sets of pull-ups.

Exercise combinations

Combine this exercise with kettlebell swings and Turkish get-ups for a full-body kinetic workout that enhances strength, stability, and mobility.

Best time to do this exercise in your workout

It is best to perform the Alternating Single Arm Kettlebell Clean early in your workout during the strength or power phase after a thorough warm-up to maximize energy and focus.