Kettlebell Dead Clean

How to do the Kettlebell Dead Clean

1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebell to your shoulder. 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.
3. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back, quads, traps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Power Clean Barbell Snatch Pull Barbell Floor Glute-Ham Raise Bodyweight Stiff-Legged Dumbbell Deadlift Dumbbell

Easier than the Kettlebell Dead Clean

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell

Harder than the Kettlebell Dead Clean

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Kettlebell Dead Clean with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the Kettlebell Dead Clean work?

The Kettlebell Dead Clean primarily works the hamstrings, with the calves, glutes, lower back, quads, and traps as secondary movers. Double Kettlebell Alternating Hang Clean, Dumbbell Clean, and Power Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Dead Clean?

Kettlebells. Without kettlebells, Dumbbell Clean, Natural Glute Ham Raise, and Power Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Dead Clean suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Smith Machine Stiff-Legged Deadlift, and Stiff-Legged Dumbbell Deadlift and work up.

Where should the Kettlebell Dead Clean go in a workout?

Early — the Kettlebell Dead Clean is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Power Clean Barbell Snatch Pull Barbell Alternating Hang Clean Kettlebell Kettlebell Hang Clean Kettlebell