Kettlebell Single Leg Clean: Challenge Your Coordination and Strength

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell single leg clean is an advanced movement that combines explosive power with balance, control, and core strength. By cleaning the kettlebell from a single-leg stance, you dramatically increase the stability demands and deepen your connection to the movement.

This exercise isn’t just a variation; it’s a test of true body control.

In this guide, you’ll learn how to perform the single leg clean safely, why it’s such a powerful progression, and how to integrate it into your kettlebell training.

What Is the Kettlebell Single Leg Clean?

The single leg clean is a one-legged variation of the kettlebell clean. Instead of using two feet for balance, you perform the clean while standing on one leg, which activates deep stabilisers and demands full-body coordination.

You’ll need control, patience, and proper sequencing to make this movement smooth.

Why the Single Leg Clean Matters

This movement enhances unilateral leg strength, improves proprioception, and sharpens your kettlebell technique.

If you can clean well on one leg, your two-legged cleans will feel even more stable and efficient.

It’s also an excellent choice for athletes, rehab settings, and anyone looking to bulletproof their balance.

Muscles Worked in the Single Leg Clean

• Glutes (especially the standing leg)
• Hamstrings
• Core and obliques
• Forearms and grip
• Shoulders and upper back

How to Do the Kettlebell Single Leg Clean (Step-by-Step)

1. Stand on one leg with the kettlebell slightly in front of you.
2. Hinge at the hips and grasp the kettlebell with one hand.
3. Brace your core and stabilise your standing leg.
4. Explosively pull the kettlebell upward while staying on one leg.
5. Guide the kettlebell into the rack position with minimal swing.
6. Lower with control and repeat, keeping your balance throughout.

Tip: Start light and slow. Use a mirror or video to check form and avoid leaning too far.

Watch the single leg clean in action, stability, timing, and strength all in one.

Common Mistakes to Avoid

• Letting the knee collapse inward
• Using too heavy a kettlebell and losing balance
• Rushing the pull or over-swinging
• Not engaging the core during the lift

Warm-Up Drills to Prep for the Single Leg Clean

• Single-leg balance hold (20 seconds per side)
• Bodyweight single-leg deadlift (8 per side)
• Kettlebell rack hold (30 seconds each arm)

Progressions and Regressions

Regression: Use a toe-tap for balance or begin with bodyweight hinge practice.

Progression: Add a single leg clean to press or clean to reverse lunge.

Programming Tips and Repetition Goals

• Use 3–6 reps per side. Prioritise control, not speed or load.
• Include this as a stability drill or during lighter strength days.

Single Leg Clean vs Standard Clean

• The standard clean develops power and transition strength.
• The single-leg version demands balance, joint control, and timing; it’s less about load and more about connection.
• Train both for a complete kettlebell toolkit.

Related Exercises You Can Try Next

• Kettlebell Single Leg Deadlift
• Kettlebell Clean and Press
• Kettlebell Clean to Reverse Lunge

Want More Smart Kettlebell Training?

Explore more of my kettlebell tutorials and training guides to build a stronger, more mobile body.

You’ll find detailed breakdowns of essential movements, progression plans, and tips to refine your technique.

Mastering the single leg clean? Expand your skills with all kettlebell exercises.

Frequently Asked Questions