The Kettlebell Clean should be a staple of your kettlebell training regardless of your goals. It will build fantastic core and shoulder strength as well as forge and iron grip. A must for anyone about to step into combat on or off the playing field. It will help build overall strength as well and if used for a long enough duration will provide a great conditioning effect.
Strength, Power, Conditioning
Body Parts Used:
Hips, Legs, Back, Core, Arms
Pick up the kettlebell letting it swing between your legs
Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower
Immediately use an uppercut motion having the bell end up between your forearm and biceps
Let the bell drop without any restriction and hike it between your legs
The kettlebell does not go upside down during the exercise, but instead, is positioned around your hand with the uppercut motion.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.