Napra

One-Arm Kettlebell Clean

StrengthIntermediate HamstringsGlutesLower backShouldersTraps Kettlebell
One-Arm Kettlebell Clean, step 1
1. Hinge at the hips with a flat back; the kettlebell swings back between your legs.
One-Arm Kettlebell Clean, step 2
2. Snap your hips and guide the bell close to your body into the rack; let it land softly on your forearm.

How to do it

  1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
  2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  3. Return the weight to the starting position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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