One-Arm Kettlebell Clean

A intermediate strength exercise for the hamstrings, done with a kettlebell.

One-Arm Kettlebell Clean: finishing position

Main muscles: Hamstrings
Also works: Glutes, Lower back, Shoulders and Upper back
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the One-Arm Kettlebell Clean

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
Return the weight to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Kettlebell Clean

Questions

What muscles does the One-Arm Kettlebell Clean work?

Mainly the hamstrings, with the glutes, lower back, shoulders and upper back helping.

Is the One-Arm Kettlebell Clean good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the One-Arm Kettlebell Clean?

Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell Hang Clean.

How many sets and reps of the One-Arm Kettlebell Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).