Single Arm Kettlebell Waiter Clean

Instructions for proper form

1. Stand with your feet shoulder-width apart. Hold a kettlebell in one hand in a ‘waiter’ grip (kettlebell upside down) with elbow bent and close to your body. 2. Engage your core and stand tall. 3. Hinge at the hips, pushing your glutes back while keeping your back straight. 4. As you hinge, swing the kettlebell up to your front rack position, allowing your elbow to drive the kettlebell up. 5. Once in the rack position, reverse the motion by hinging back and lowering the kettlebell, maintaining control throughout.

Common mistakes to avoid

1. Rounding the back during the hinge. 2. Letting the kettlebell swing too far out from the body. 3. Not engaging the core, leading to trunk instability. 4. Using too heavy of a kettlebell, which compromises form.

Benefits

Specific benefits of the exercise

Targets the glutes while also improving grip strength, shoulder stability, and overall full-body coordination.

Expected results and timeframe

With consistent practice, you can expect improved glute strength, increased functional movement ability, and enhanced athletic performance within 4-6 weeks..

Who this exercise is best for

This exercise is best suited for individuals with a solid foundation in kettlebell training and advanced lifters looking to enhance glute engagement and full-body strength.

Scientific studies supporting its effectiveness

Studies show that kettlebell training can increase strength and power output, especially in lower body muscles like the glutes, due to the ballistic nature of movements (Glassman, 2002).

Variations

Beginner modifications

Start with a lighter kettlebell or practice the hip hinge without weight to master form before progressing to the full movement.

Advanced progressions

Incorporate a single-leg variation or perform the clean with added overhead press after reaching the front rack position for a greater challenge.

Integrations

Complementary exercises

Integrate with exercises like Goblet Squats, Kettlebell Swings, and Romanian Deadlifts to further target the glutes and improve hip hinge mechanics.

Super set recommendations

Superset with Bulgarian Split Squats for a comprehensive glute workout, maximizing muscle engagement.

Sample workout routines

1. Warm-up: Dynamic stretches + light kettlebell swings; 2. Workout: 3 sets of 10-12 Single Arm Kettlebell Waiter Cleans, followed by 3 sets of 10-12 Bulgarian Split Squats with the same kettlebell; 3. Cool down: Static stretching focusing on hip flexors, hamstrings, and glutes.

Exercise combinations

Combining with Single Arm Rows and Kettlebell Snatches can create an intense full-body workout that maintains engagement of the glutes and promotes functional fitness.

Best time to do this exercise in your workout

Best performed during the strength training part of your workout, after your warm-up and before any high-intensity conditioning work.