Kettlebell Clean

Setup

- Prepare and inspect the required equipment (kettlebell) and clear enough space for the full movement and safe exit.

- For Kettlebell Clean, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Start from a stable hinge with the load close, wrist neutral and landing area clear.

Execution

- Extend hips and knees, guide the load upward and move under it with soft joints instead of curling it slowly.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not swing the load away or catch with a bent wrist or rounded back. Lower the load and practise the catch.

Regression and progression

- Use less load, a lower target or a simpler non-explosive version and reset between repetitions.

- Add load, height, speed or distance only while every catch or landing remains quiet and controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.