Single Arm Kettlebell Start Stop Clean

Instructions for proper form

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. 2. Hinge at your hips, bending slightly at the knees while keeping your back straight and core engaged. 3. Swing the kettlebell back between your legs, keeping it close to your body. 4. In one explosive movement, drive through your hips to swing the kettlebell up into a front rack position. 5. Make sure your elbow is tucked close to your body and kettlebell is resting against your forearm. 6. To return, reverse the movement by lowering the kettlebell back between your legs in a controlled manner. 7. Repeat for the desired number of repetitions before switching arms.

Common mistakes to avoid

1. Rounding the back when hinging at the hips. 2. Allowing the kettlebell to drift away from the body during the swing. 3. Not engaging the core, leading to lower back strain. 4. Using arms instead of driving with the hips for the movement.

Benefits

Specific benefits of the exercise

1. Strengthens the glutes, particularly the gluteus maximus. 2. Improves hip hinge mechanics. 3. Enhances explosive power and coordination.

Expected results and timeframe

With regular practice (2-3 times a week), you can expect to see increased strength and glute definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to develop explosive power and strengthen the posterior chain, particularly athletes and fitness enthusiasts.

Scientific studies supporting its effectiveness

Research has shown that ballistic exercises like kettlebell swings effectively increase power output and glute engagement, contributing to improved athletic performance (Zourdos et al. 2016).

Variations

Beginner modifications

Instead of a single-arm clean, beginners can perform a two-arm kettlebell swing to master the hinge movement and develop strength before attempting the single-arm version.

Advanced progressions

Advanced variations include the single-arm kettlebell snatch or adding a squat at the front rack position to increase the intensity and challenge the balance.

Integrations

Complementary exercises

Complement this exercise with hip thrusts, kettlebell deadlifts, and glute bridges to further target the glutes.

Super set recommendations

Pair the single-arm kettlebell start stop clean with barbell squats or pull-ups for an effective superset that targets multiple muscle groups.

Sample workout routines

Warm-up: dynamic stretches; Circuit: 3 sets of 10-12 reps of single-arm kettlebell start stop clean, followed by 10-15 reps of goblet squats, and 15-20 reps of kettlebell swings. Finish with core work and stretching.

Exercise combinations

Combine with other kettlebell ballistics such as the kettlebell swing or Turkish get-up for a comprehensive workout that builds strength and coordination.

Best time to do this exercise in your workout

The single-arm kettlebell start stop clean is best performed early in a workout when you have higher energy levels, ideal for strength or power training segments.