This exercise involves lifting a kettlebell from the ground to the shoulders using both arms in a clean motion. It is a full-body exercise that targets the legs, hips, back, shoulders, and arms. It is commonly used in strength and conditioning programs to improve power and explosiveness.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Full body workout
- Improves grip strength
- Increases power and explosiveness
- Works multiple muscle groups including shoulders, back, legs, and core
- Improves cardiovascular endurance
- Can be modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Bend your knees and hinge at the hips to reach down and grab the kettlebell with both hands.
- Engage your core and lift the kettlebell off the ground, swinging it back between your legs.
- As you swing the kettlebell forward, use the momentum to lift it up to your chest, keeping your elbows close to your body.
- Lower the kettlebell back down to the ground, swinging it back between your legs.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary
Lower Back
Secondary
Shoulder
Primary
Forearms
Primary