The kettlebell clean is one of the big foundational kettlebell exercises and together with this 30 day challenge you will learn how to perform it correctly along with its many variations.
The kettlebell clean is a compound exercise using all the major muscle groups. Performing the clean correctly will strengthen your entire body from head to toe and improve your posture, protect your lower back, teach correct hip hinge technique, burn calories and challenge your cardio.
I’ve put together this 30 Day Kettlebell Clean Challenge to help you master this often neglected exercise and also to better understand how to progress the different clean variations.
3 Steps to get started:
Accountability is important for the success of any workout challenge so:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)
30 Day kettlebell clean challenge
Each day we will be performing a different clean workout for a total of 30 days.
The workouts have been put together so they can be performed daily without the need for a rest day. However, should you feel that you need to take a day off then please do so, you can always extend the challenge to accommodate for the extra rest days.
You will notice that the workouts get more and more challenging as the days progress, this is done by increasing the repetitions and also the complexity of the exercises. If you find that an exercise is too difficult then simply replace it with an easier variation. Similarly, if the reps are too much then just do what you can.
The reps are designed to be performed in one go without taking a break or placing the kettlebell down but if you need to complete the reps in 2 or 3 smaller blocks with breaks in between then that is fine.
Each workout should take you less than 10 minute to complete so switch your focus on, avoid any distractions and push hard.
Do I need to warm up first?
The simple answer is yes, you should run through a general mobility warm up first just to lubricate the joints and also improve your joint mobility, which is important in and of itself.
Here’s a 5 minute joint mobility warm up…
Once you have completed the more general warm up above you can perform a few repetitions of the exercise that is included within your workout but with a lighter kettlebell or simply your bodyweight.
For example, the first workout uses the regular clean, so perform 5 – 10 reps with a lighter kettlebell on both sides first.
If you are more experienced and are using a challenging kettlebell then I’d suggest 2 sets of warm up reps, for example:
- 5 reps 12kg on both sides (warm up)
- 5 reps 16kg on both sides (warm up)
- 5 reps 24kg (started the workout)
What kettlebell weight to use for the challenge?
As with all weight training, always select a weight that allows you to perform good quality repetitions but also challenges you.
Women will most probably use an 8kg, 12 kg or 16kg and Men a 16kg, 24kg or 32kg.
As the exercises change each day you may need to use a different weight on different days. For example, you will be able to use a heavier kettlebell for the clean exercise than for the clean, squat and press.
Learn more: Buying the correct type and weight of kettlebells
What about using 2 kettlebells at the same time?
For those more advanced then you can perform many of these exercises with 2 kettlebells, one in each hand.
Unless you are comfortable using a challenging weight, Men 24kg and Women 16kg, then I’d focus on developing basic strength with 1 kettlebell first.
If you can lift heavier then I’d recommend starting with:
- Men 2 x 16kg
- Women 2 x 12kg
Those that are ready to start using 2 kettlebells will already have a very good understanding of what weights they can manage, the above is just a simple suggestion.
Should this challenge replace my regular workout?
If you are already involved in a regular workout schedule then you may wonder how this type of challenge will fit into your daily practice.
If you have been weight training for many years on a regular basis then you may be able to add this challenge to your regular schedule. Just be aware that the fatigue will build within your body over the course of the 30 days.
For most, just performing this challenge on its own and staying busy will be a perfect start. Consistency is more important than anything else so just completing this challenge will be a great springboard into other workouts and training habits.
Try to take each day as it comes and develop a habit of getting the workouts done, it will pay off in the long run 🙂
The 6 kettlebell cleans used in this challenge
There are 6 different kettlebell clean variations used within this challenge. Each variation will target slightly different muscles, movements and skills.
1 – Kettlebell Clean
The basic kettlebell clean is the first variation you need to learn. Based on the all important hip hinge movement pattern the clean predominantly uses the hips to elevate the kettlebell to chest height.
You will be activating your buttocks, hamstrings, back and core muscles during this exercise.
Many people struggle with this exercise, often banging their wrists or allowing the kettlebell to clash into the chest.
It is important to concentrate on using the hip snap to drive the kettlebell up vertically in front of the chest. Don’t loop the kettlebell up and over like with a kettlebell swing. Keep it close to the body.
Still having problems with the clean? Watch this…
Remember to ONLY use your arms to guide the kettlebell into the racked position rather than lifting with the arms. The hips do all the work.
One indicator that you are using your arms too much is soreness in the upper back (trapezius muscles) and also the biceps and crook of the arm.
If you find that the kettlebell is pinching on the back of your wrist then this is a kettlebell handle spacing issue rather than a form problem. The only way to fix this is to purchase a kettlebell with the correct dimensions as I suggest in my kettlebell buying guide here.
2 – Bottoms Up Kettlebell Clean
The bottoms up clean is a tricky exercise that I’ve included to help improve your technique. You will need good balance, alignment and core control in order to master this exercise.
The basic clean movement is the same for this variation except you flip the kettlebell upside down, squeeze the handle and balance the kettlebell for 5 – 10 seconds.
You will quickly learn how hard you need to snap your hips to get the kettlebell to float into position at the right height.
Be sure to keep your elbow in nice and tight to enable good alignment and stability. A strong wrist and grip is also important to stop the kettlebell from flopping over.
Warning: when first practicing this exercise be careful that the kettlebell doesn’t hit you in the face. Practice in a place where you can quickly drop the kettlebell if needed.
3 – Kettlebell Clean and Press
For the next kettlebell clean variation we are adding a press to the movement. The addition of a press at the top turns this kettlebell exercise into a full body movement challenging most of the muscles from head to toe.
The practical application of this exercise is also apparent, basically lifting something from the floor and placing it overhead.
The dynamic nature of this exercise plus the distance that the kettlebell has to travel makes this exercise very cardiovascular too.
You have two pressing options from the racked position either a static press which means keeping your legs locked and pressing straight overhead or by using the push press.
Here’s how to use the push press…
You are much stronger in the clean part of the exercise than the press part, it’s basically buttocks vs shoulders.
The push press, as demonstrated above, is an easier variation of the press and has the advantage of you being able to use a heavier kettlebell for the clean and press.
One final point. When performing the clean and press make sure you pause for a second or two in the racked position with the kettlebell against the chest before pressing overhead. Taking this extra time between the two movements ensures better technique and a second to reset.
4 – Kettlebell Clean, Squat and Press
Next we start to mix a few exercises together into a complex movement that will not only challenge more muscles but really increase your heart rate too.
You will need to switch your brain on for this exercise because there is a lot going on and mistakes can easily be made. If you are not happy with squatting or the clean and press then I suggest you practice those first.
You can work through the exercise like this:
- Clean to the chest
- Squat to the floor
- Stand and drive the kettlebell overhead
- Lower the kettlebell to the chest
- Lower the kettlebell to the floor
- Repeat
The complete movement should be performed at a nice consistent pace. No jerking. Just nice and smooth.
5 – Kettlebell Side Lunge and Clean
Now we move on to the more advanced exercises.
The side lunge and clean requires you to be comfortable with both the side lunge and the kettlebell clean exercises separately. If the side lunge gives you problems then use a different clean variation.
The introduction of the side lunge adds lateral movement to the exercise which targets very different muscles as well as helping to open up your hips.
You will achieve a lot more quad activation using this clean variation than any of the others.
Be sure to keep your back flat and core braced throughout the exercise to help protect your lower back and maintain good posture.
6 – Single Leg Kettlebell Clean
The final exercise is one of my favourites and requires a full kettlebell clean while standing on one leg.
You will achieve good glute activation as well as a strong connection through the sling systems of the body from hip to opposite shoulder.
You will probably find that one side is much more challenging than the other. If this is the case then start with your weakest side and let this guide how many reps you perform on the other.
Learn more: 5 best single leg kettlebell exercises
3 Steps to get started:
Accountability is important for the success of any workout challenge so:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)
Enjoy the challenge and I look forward to hearing from you in the comments below…
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