Alternating Single Arm Kettlebell Waiter Clean

Instructions for proper form

Begin by standing with your feet shoulder-width apart. Hold a kettlebell in one hand with your elbow bent, the kettlebell positioned above your shoulder in the waiter hold. Engage your core and hinge at your hips, lowering your torso while keeping your back flat and the kettlebell close to your body. Stand back up explosively by extending your hips. As you rise, clean the kettlebell to the front rack position by shrugging your shoulder and rotating your wrist, ensuring your elbow stays tucked close to your body. Alternate arms after each repetition, repeating the movement with the other arm.

Common mistakes to avoid

Avoid rounding your back during the hip hinge. Do not swing the kettlebell away from your body; keep it close to ensure proper form. Ensure that the weight does not pull you off balance and that your feet remain stable throughout the movement.

Benefits

Specific benefits of the exercise

The Alternating Single Arm Kettlebell Waiter Clean enhances explosive strength, improves hip hinge mechanics, and develops unilateral stability, targeting the glutes effectively.

Expected results and timeframe

With consistent practice, you can expect to see enhanced glute strength and overall explosive power in 4-6 weeks, depending on your training frequency and overall program..

Who this exercise is best for

This exercise is best for advanced lifters looking to improve their functional strength, power athletes, and those focusing on glute development.

Scientific studies supporting its effectiveness

Studies have shown that ballistic exercises like cleans improve overall athletic performance and strength, particularly in movements that require power and coordination, which are essential in sports performance.

Variations

Beginner modifications

Beginners can practice the hip hinge movement with lighter weights or even bodyweight to focus on form. Alternatively, they can perform the kettlebell clean without alternating arms or start with both arms carrying a lighter kettlebell.

Advanced progressions

Advanced practitioners can increase weight, perform the movement on one leg for added stability challenge, or incorporate the kettlebell overhead press following the clean for an additional overhead strength component.

Integrations

Complementary exercises

Complement this exercise with hip thrusts, deadlifts, and plank variations to enhance core and glute stability.

Super set recommendations

Pair this exercise with a super set of goblet squats or Bulgarian split squats to maximize glute activation and lower body strength.

Sample workout routines

An advanced workout could include: 3 sets of 8-10 reps of Alternating Single Arm Kettlebell Waiter Clean, followed by 3 sets of 12-15 goblet squats and 3 sets of 10-12 hip thrusts.

Exercise combinations

Combine with kettlebell swings for an explosive full-body workout or include lunges to target lower body stability.

Best time to do this exercise in your workout

This exercise should be performed early in your workout after a proper warm-up but before fatigue sets in, ideally during the strength or power segment of your routine.