One-Arm Kettlebell Clean

How to do the One-Arm Kettlebell Clean

1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2. 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. Return the weight to the starting position.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back, shoulders, 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 Stiff-Legged Dumbbell Deadlift Dumbbell Power Clean Barbell Floor Glute-Ham Raise Bodyweight Snatch Pull Barbell

Easier than the One-Arm Kettlebell Clean

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

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

Harder than the One-Arm Kettlebell Clean

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

Superset the One-Arm Kettlebell 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 One-Arm Kettlebell Clean work?

The One-Arm Kettlebell Clean primarily works the hamstrings, with the glutes, lower back, shoulders, and traps as secondary movers. Dumbbell Clean, Kettlebell Hang Clean, and Power Clean train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Kettlebell Clean?

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

Is the One-Arm Kettlebell Clean suitable for beginners?

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

Where should the One-Arm Kettlebell Clean go in a workout?

Early — the One-Arm Kettlebell Clean is compound, working 5 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

Dumbbell Clean Dumbbell Kettlebell Hang Clean Kettlebell Power Clean Barbell Smith Machine Hang Power Clean Machine Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell