This exercise involves using a kettlebell to perform a single-arm clean, which involves lifting the kettlebell from the ground to the shoulder in one fluid motion. It is a full-body exercise that primarily targets the shoulders, back, and legs.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Increases strength and power in the upper body, particularly the shoulders, back, and arms
- Improves core stability and balance
- Enhances cardiovascular endurance and overall fitness
- Can be modified for different fitness levels and goals
- Engages multiple muscle groups at once for efficient and effective workouts
- Can be done with minimal equipment and space
- Helps improve coordination and body awareness
- Can be incorporated into a full-body workout routine for maximum results
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the floor in front of you.
- Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
- As you lift the kettlebell, rotate your wrist so that your palm is facing up and the kettlebell is resting on the back of your wrist.
- Lower the kettlebell back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps, then switch arms and repeat on the other side.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary
Shoulder
Primary
Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Primary