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Kettlebell Clean: Master the Technique Without Wrist Bangs

Last Updated on 7 July 2025 by Greg Brookes

Kettlebell Clean

The kettlebell clean takes the kettlebell from the floor into the rack position in one fluid motion. It’s the essential bridge between the swing and press, but often misunderstood, and painful when done wrong.

This guide breaks down the clean into coachable steps, teaches you how to avoid wrist bangs, and explores powerful variations from beginner to advanced.

What Is the Kettlebell Clean?

The clean is a hip hinge-based ballistic movement that takes the kettlebell from between your legs to the rack position at your chest. It builds on the swing pattern but adds a refined path and timing for control and fluidity.

When done properly, the kettlebell floats upward, your arm wraps around it (not under it), and it lands softly in the rack. There’s no banging, slamming, or bruised forearms.

Kettlebell Clean
Kettlebell Clean

Why the Kettlebell Clean Matters

  • Total-body activation – Engages glutes, core, back, grip, and shoulder stabilisers
  • Fat-burning cardio – Ballistic and rhythmic, it’s metabolically demanding
  • Strength-building – Foundation for clean & press, jerks, and squats
  • Hip power development – Trains explosive hip extension for athleticism
  • Efficient flow movement – Transitions seamlessly into other kettlebell lifts

Muscles Worked During the Clean

  • Glutes and hamstrings (posterior chain)
  • Core and deep stabilisers
  • Trapezius, rhomboids, and lats
  • Forearms and grip
  • Shoulders and deltoids
muscles used during clean

The clean shares the deadlift and swing’s hip-driven roots, making it a perfect antidote to long hours of sitting.

How to Perform the Kettlebell Clean (Step-by-Step)

  1. Start Position – Place the kettlebell slightly in front of you. Hinge at the hips with a flat back.
  2. Grip and Hike – Grab the bell with one hand, thumb pointing behind you.
  3. Drive with Hips – Snap your hips forward, using leg and glute power to propel the bell upward.
  4. Vertical Pull – Keep the kettlebell close to your body. Don’t swing it out and around.
  5. Wrap the Arm – Rotate your hand around the bell, bringing it into the rack. Do not let the bell crash onto your forearm.
  6. Finish in Rack Position – Bell rests softly between forearm and bicep. Elbow tucked, wrist neutral.

Tip: Zip up your jacket under your armpit, don’t swing the bell like a hammer.

Watch the kettlebell clean in action:

4-Step Clean Drill Progression (Wrist-Friendly)

  1. Dead Clean – Start from a dead stop. Bell travels close to the body.
  2. Swing to Clean Transition – Start with swings, then pull into rack.
  3. Thumb-to-Bum Rotation – Thumb faces backward at hinge, then rotates.
  4. Wrap the Bell – Arm wraps around bell quickly at the top, not under it.

Cue: Imagine zipping up a jacket with some books clamped under your armpit

How to Stop the Kettlebell from Banging Your Wrist

  • Keep the kettlebell close, don’t swing it away from your body.
  • Use your hips, not your arms, to generate lift.
  • Rotate your arm around the kettlebell as it rises.
  • Land the kettlebell softly in the rack position.
  • Use a bell with smooth contours and appropriate size.

Watch me show you how to stop banging your wrists:

Rack Position Coaching Tips

  • Elbow tucked under the bell, not flared.
  • Wrist neutral, not extended or bent.
  • Bell rests between forearm and bicep.
  • Abs braced, lats tight.

Additional Coaching Points

  • Thumb starts facing backward.
  • Load the glutes and hamstrings, drive from the heels.
  • Keep the kettlebell close, like you’re facing a wall.
  • Snap the hips hard, don’t lift with the arms.
  • Tight core and glutes at the top.

Clean Variations

  1. Kettlebell Hang Clean – Performed from a dead hang. Excellent for technique.
  2. Clean and Press – Clean first, then press overhead with pause between.
  3. Bottoms-Up Clean – Kettlebell ends upside down, demanding precision.
  4. Clean, Squat and Press – Powerful full-body kettlebell complex.
  5. Single-Leg Clean – Adds balance and cross-body control.
  6. Side Lunge and Clean – Requires strong lunge and hinge mechanics.
  7. Power Clean – Double bells, explosive hip drive.
  8. Double Clean and Press – Press after a powerful double clean.
Kettlebell Bottoms Up Clean
Kettlebell Bottoms Up Clean

Sample Clean Workout

  • Clean Left – 60 seconds
  • Rest – 60 seconds
  • Clean Right – 60 seconds
  • Rest – 60 seconds
  • Repeat 1–3 rounds

Target: 30 cleans per arm, with good form.

  • Women: 8–12kg
  • Men: 12–16kg (build toward 24kg and beyond)
best kettlebell starting weights

Common Mistakes

  • Letting the bell crash into the wrist
  • Swinging the bell out wide
  • Using arms instead of hips
  • Poor rack posture
  • Floppy core or leaning back

When to Use the Clean

  • In strength flows (e.g., clean to press)
  • As a standalone power movement
  • To transition between movements
  • For metabolic conditioning

Want More Smart Kettlebell Training?

Explore my full kettlebell clean video library, tutorials, and strength-building workouts. Master transitions, fix your form, and take your training to the next level with intelligent, technique-driven programming.

Mastered the clean? Unlock the next level with my full kettlebell exercises library.

Frequently Asked Questions

What muscles does the kettlebell clean train?

Glutes, hamstrings, core, back, shoulders, and grip. It’s a full-body powerhouse.

Why does the kettlebell hit my wrist?

You’re letting it loop out. Keep it close, rotate the arm around, and punch through.

Can I clean every day?

Yes, if using moderate loads and proper technique. Rest when form degrades.

Is the clean better than the swing?

It’s a more technical lift, but not necessarily “better.” The swing builds volume; the clean sets up compound lifts.

What kettlebell weight should I use?

Start with a moderate bell you can control. Women: 8–12kg. Men: 12–16kg. Heavier once your form is locked in.

Grab the 52 kettlebell exercises guide!

More Results. Less Time. Every Workout Counts.

52 Kettlebell Exercises Download PDF
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  1. Sharon Subbarao Avatar
    Sharon Subbarao

    Hi Greg. I love your site which I discovered recently while looking online for tutorials on how to do a kettlebell clean! I’ve mastered the exercise now and am focusing on getting my rep range up before moving onto other more complex movements.

    Regarding reps you say to work to 25, or 1 min of cleans. But is that for just one set? What if you’re doing say 3 sets? How many reps would you suggest aiming for in that case?

    At present I can do 3 sets of say 8 reps.

    Thanks!

    Sharon

  2. Sophia Avatar
    Sophia

    Hey! Love the details and smooth movement patterns. Thoughts on coming from the hang position?

  3. robert Clark Avatar
    robert Clark

    Hi Greg-Love your work! I’m a 68 yr old guy who does resistance training to augment my competitive cycling, have been doing deadlifts for years(100kgs X6reps). Have recently learnt I have a couple of bulging discs in my neck, symptoms are mild and GP not concerned, normal for my age apparently! Question is……are there kettle exercises that I should avoid? (I appreciate the need for proper technique)Cheers,Rob. Melbourne

    1. Greg Brookes Avatar

      Depending on which areas Robert, I imagine the L5 S1 area? In which case I would be very careful with kettlebell swings.

  4. Anthony Avatar
    Anthony

    I was shocked just how easy the clean can be when you snap your hips. It almost feels like cheating! The bell just pops right into position before I even have a chance to think about it. Thanks!

  5. Sabrina Avatar
    Sabrina

    HI Greg, I love you KB workout, I got to say my diet isn’t the greatest thing. I am sure if I followed your eating plan along with the workout I would be doing much better but otherwise I love your workouts. I am on week 6 with the fat loss program. Do you have a blog or reviews where people post progress?

    1. Greg Brookes Avatar

      Well done Sabrina, keep up with the training. Yes your nutrition is very important if your goals are fat loss.

  6. 999drugs Avatar

    Hi Greg,
    I’m thinking of starting the Kettlebell Clean and I think that your instructions very clear and useful. Thank you.

  7. Lisa Speer Avatar
    Lisa Speer

    Hello, I am new to Kettlebell and am not very strong. Would like to get my arms toned up as well as my stomach area

  8. Bill Duncan Avatar
    Bill Duncan

    Just got the email with this instruction on cleans today as I’m about to start into cleans in your Beginner 12 Week KB Workout. Your instructions and routines are great and I’ve really noticed some good results, particularly in my core. Thanks for all you put into your website!

    1. Greg Brookes Avatar

      My pleasure Bill, I’m pleased the info was helpful.

  9. Ted Avatar
    Ted

    All technic looks really clear , but what about breathing , I think it’s also very important thing

  10. Kat Avatar

    This is awesome! I just taught a clean to beginner today and this post gave me a great summary of everything to go over in the next session. Thank you, Greg, you’ve done it again 🙂

    1. Greg Brookes Avatar

      My pleasure Kat, hope the session goes well.