Kettlebell Clean
The Kettlebell Clean primarily works the Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Brachialis, Erector Spinae, Vastus Lateralis and stabilizer support from the External Obliques, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at advanced difficulty.
Explosively pull a kettlebell from the ground to shoulder height with a single arm.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Brachialis, Erector Spinae, Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: Perform equal reps on each side. This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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