Kettlebell Clean | The Beginner's Tutorial

The Kettlebell Clean is what takes the kettlebell from the floor into the racked position, in one fluid motion, and is the "gateway" to many other movements, such as the Press, Lunge, Squat, or even the start to creating your own sequences/"flows".
Unfortunately, many people are being taught this movement incorrectly, resulting in bruising/banged up wrists, and worst of all, developing a fear of using kettlebells.
When used CORRECTLY, kettlebells have a long list of benefits and can bring a new and exciting challenge to your workouts, revealing muscles that you never knew you had!
Let's go through the beginner's steps on how to truly master the KB Dead Clean!
STEP 1:
The Assisted KB Clean.
Start in a half-kneeling position and grab hold of the kettlebell handle (hook grip) with your opposite hand to your front knee. Cup the hand holding the handle with your free hand (covering the fingertips). Maintain a proud chest and keep your pelvis tucked. Keep your shoulders down and away from your ears. Glide the KB up to chest height (using assistance from the cupping hand), allowing the bell to rotate around the wrist. Keep the wrist straight at all times by slightly flexing it inwards, towards your face. The same applies to unraveling the KB.
STEP 2:
The Half-Kneeling KB Clean
Same as above, but this time without the use of assistance from your other hand. Make sure that you're really focussing on keeping that wrist straight now that you don't have help from the other hand! Your hook grip mustn't be too tight, or too loose. Just tight enough to allow the kettlebell handle to move to 45-degrees across your palm when rotating around the wrist. Gripping too tight is generally what causes the KB to flip and smack the wrist. The same applies for the reverse (lowering the KB to the ground), control it all the way down to the floor (don't slam/drop it down).
STEP 3:
The KB Dead Clean (from standing).
Get into the Silver Back Stance by drawing your shoulder blades back together and hinge at your hips. With a neutral spine, keep bending until you can grasp the KB in your hand.
Place a KB on the floor in front of you. Stand with your feet straight and shoulder-width apart. Now, imagine trying to rip the floor apart with your feet by actively screwing them into the floor so you feel your hips and glutes fire up.
It is important to fight against the rotation by squaring off the hips and maintaining your proud chest (like a gorilla).
Engage your core and as you exhale, power through your legs whilst maintaining core tension and a neutral spine. Squeeze your glutes and pull the KB from the ground using a pulling motion (as if starting a chain saw) and following a straight line up the center of the body (like doing up a zipper on a jacket).
As you transition into an upright stance, harness the momentum generated from the force of your legs and make an uppercut motion with your right arm while keeping the KB close to your body.
Allow the KB to rotate to the outside of your wrist (not flip) which will allow you to finish in the front rack position (forearm close to vertical) as smoothly as possible.
The KB should NEVER slam against your forearm. Reasons for this can include, KB is too light, too much power through the legs, or bad technique in general
Finally, reverse the motion by unraveling the KB around the forearm, (again, not flipping!) and straightening your arm. Making sure to drop the weight smoothly to prevent jerking of your arm. Place the KB on the ground a prepare for the next rep.
I hope you found this tutorial useful! Like, Comment, and Subscribe if you did :)
Thanks for watching/reading!
For MORE Kettlebell and Bodyweight tutorials, head over to my IG pages:
/ steph.rose.phase6
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Download our FREE e-BOOK Tutorial on the KB Swing here:
www.phase6online.com/e-books/
Check out our Online Kettlebell and Bodyweight Workout programs, with verbal instructions and follow-along tutorial videos here:
www.phase6online.com/programs/

[@woodlover5784]

Thanks 🙏🏽

[@katielanellc]

I definitely need to practice letting the kettlebell rotate and not flip 🙌🏽💪🏽💜

[@essam.salama]

Always learn from the best . Your form is on spot . God bless you

[@StephanieRosePhase6]

I truly appreciate that, thank you! 🙏😌

[@paulcraven4562]

Exceptional physique, strength and composure with no frills a rarity indeed, subscribed without hesitation.

[@StephanieRosePhase6]

I truly appreciate your kind words and support! Thank you 🙏

[@rsg833]

🔥🔥🔥

[@flabio7074]

Your delts are looking sharp. Nice work

[@StephanieRosePhase6]

Haha I appreciate that! 🙏

[@user-sh9xd4ou1g]

Much prefer this variation than momentum based swing version. Haven't seen it done like this. Thank you.

[@StephanieRosePhase6]

Awesome to hear that! Glad I can show you another way 🙏

[@ennelleff]

Hi. Beginner here. How many kgs should I start with?

[@medamir4585]

Same question😊