One-Arm Kettlebell Clean

What it is

This dynamic, single-arm exercise builds power and strength using a kettlebell. You lift the weight from between your feet to your shoulder in one fluid motion. It primarily engages your hamstrings, with significant contributions from your glutes, lower back, shoulders, and trapezius muscles.

Technique tips

• Push your hips back as you reach for the kettlebell, maintaining a neutral spine.
• Drive powerfully through your heels and hips to initiate the upward movement.
• Keep the kettlebell close to your body throughout the clean.
• Allow your wrist to rotate naturally as the kettlebell racks at your shoulder.
• Exhale sharply as you explode the weight upward.
• Control the kettlebell on its return path to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.