Kettlebell Side Lunge and Clean: Build Strength and Skill in the Frontal Plane

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell side lunge and clean is an advanced compound movement that demands mobility, coordination, and strength.

By stepping laterally into a deep lunge and performing a clean simultaneously, you train the often-neglected frontal plane while reinforcing proper kettlebell handling.

It’s a full-body drill that will challenge your balance, hip control, and movement precision.

What Is the Kettlebell Side Lunge and Clean?

This movement combines a side lunge with a kettlebell clean.

You initiate the side step, hinge into the lunge, and clean the kettlebell as you reach the bottom of the movement.

It can be performed with a single kettlebell (held on the inside or outside of the lunging leg) or progressed to doubles once control is established.

Why It Matters

The side lunge and clean improves:

• Lateral hip strength and mobility
• Clean mechanics under asymmetrical load
• Balance and anti-rotational core strength
• Coordination and motor control

Most people move well forward and backward, but lateral movement is key to athleticism and injury prevention.

Muscles Worked

• Glutes (especially medius)
• Quadriceps
• Hamstrings
• Adductors
• Obliques and core
• Deltoids and forearms (during clean)

How to Do the Kettlebell Side Lunge and Clean (Step-by-Step)

1. Start with the kettlebell on the ground, feet wider than shoulder-width.
2. Step laterally into a side lunge, hinging at the hips.
3. As you reach the bottom, grip the kettlebell.
4. Drive through your lunging heel and clean the kettlebell into the rack position.
5. Stand tall and reset before the next rep.
6. Repeat all reps on one side before switching.

Tip: Focus on the timing of the clean, it should happen as you push out of the lunge, not before.

Watch the kettlebell side lunge and clean in action:

Common Mistakes to Avoid

• Twisting the torso during the clean
• Letting the knee cave in on the lunge
• Cleaning before establishing hip drive
• Banging the kettlebell onto the wrist

Warm-Up Drills to Prep for the Movement

• Bodyweight Cossack Squat (8 per side)
• Kettlebell Dead Clean (6 per side)
• Lateral Lunge with Pause (5 per side)
• Band Resisted Side Steps (10 per side)

Programming Tips and Reps

• 5–6 reps per side
• Perform 2–3 sets for movement quality
• Use in coordination blocks or as skill-based strength work

Pair well with:

• Kettlebell Windmill
• Goblet Side Lunges
• Racked Carries

When to Use This Exercise

• In warm-ups to open hips and rehearse clean mechanics
• As a coordination drill for experienced lifters
• To train the frontal plane in athletic conditioning blocks

Coach’s Insight: Greg’s Take

This one’s a sleeper. Most people struggle with side lunges or with cleans, put them together and you expose any gaps in control.

It’s a teaching tool and a training tool all in one. I love using it with clients who move well but need to build lateral integrity.

Don’t rush it. Master each component first, then blend it into a fluid, powerful movement.

Kettlebell Side Lunge and Clean vs Side Lunge to Clean

They sound similar, but:

• Side lunge to clean = step first, then clean after standing
• Side lunge and clean = clean is integrated during the push up from the lunge

The second version is more athletic and fluid, but requires better timing and strength.

Who Should Do This Exercise?

• Intermediate to advanced kettlebell users
• Athletes needing lateral power and stability
• Lifters looking to challenge movement coordination

Related Exercises You Can Try Next

• Kettlebell Side Lunge
• Kettlebell Clean
• Kettlebell Lunge with Rotation

Want More Smart Kettlebell Training?

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Dive into more movement-rich kettlebell tutorials and training plans that build strength, balance and control.

Combine lateral strength with cleans. Check out more combination lifts in my kettlebell library.

Frequently Asked Questions