Single Arm Kettlebell Half Kneeling Clean

Instructions for proper form

1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor in front of you. 2. Hold the kettlebell in the hand on the same side as the knee on the ground, with your arm straight and the kettlebell resting between your feet. 3. Hinge at the hips to lower your torso towards the kettlebell, keeping your back straight and chest up. 4. Drive through the ground with your front foot, maintaining a neutral spine as you pull the kettlebell up towards your shoulder, rotating your wrist and finishing with the kettlebell in a front rack position. 5. Maintain control as you lower the kettlebell back to the starting position. 6. Repeat for the desired number of reps before switching sides.

Common mistakes to avoid

1. Avoid rounding your back during the hinge; keep your chest up and core engaged. 2. Do not let your front knee move excessively forward over your toes to prevent strain. 3. Ensure the kettlebell is not swung excessively; maintain control throughout the movement. 4. Avoid using too heavy of a kettlebell that may compromise form and safety.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Half Kneeling Clean effectively targets the gluteus maximus while engaging the core and stabilizing muscles, improving overall strength and coordination.

Expected results and timeframe

With consistent training (3-4 times per week), you may expect to see improvements in glute strength and core stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with some experience in strength training who are looking to enhance their glute strength, balance, and full-body functional movement.

Scientific studies supporting its effectiveness

Studies have shown that kettlebell training can enhance muscular endurance and strength, particularly in the lower body. Research supports the efficacy of ballistic exercises, such as the kettlebell clean, in improving athletic performance (Kukuk et al., 2015).

Variations

Beginner modifications

For beginners, you can start with a lighter kettlebell or even perform the clean motion without weight, focusing on mastering the form. Alternatively, you can perform the exercise with both knees on the ground to build stability.

Advanced progressions

Advanced variations may include adding a turn to the clean, increasing the kettlebell weight, or incorporating a press at the end of the movement for added shoulder engagement.

Integrations

Complementary exercises

Complement this exercise with hip thrusts, Romanian deadlifts, and planks to strengthen the glutes and core.

Super set recommendations

Consider supersets with exercises like goblet squats or single-arm rows for an efficient workout focusing on both upper and lower body strength.

Sample workout routines

A sample workout routine may include: 1. Single Arm Kettlebell Half Kneeling Clean – 3 sets of 8-10 reps each side, 2. Goblet Squats – 3 sets of 12 reps, 3. Plank – 3 sets of 30-60 seconds.

Exercise combinations

Combine the Single Arm Kettlebell Half Kneeling Clean with lateral lunges and push-ups for a balanced workout targeting multiple muscle groups.

Best time to do this exercise in your workout

This exercise is best performed after your dynamic warm-up and before heavy lifting segments, as it activates the glutes and core without fatiguing them extensively.