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Kettlebell Clean to the Rack

AdvancedStrengthTier T4

You stand in a wide stance over a kettlebell, grip its handle with one hand, and pull it back between your legs. You then drive your hips forward and bring the kettlebell up to rest at your shoulder.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the bell about 20 inches ahead and tilted toward you, pull back between the legs, then the stand-up guiding the bell close past the hip with the arm turning under it, and the racked finish.
  1. A man in a wide stance, hinged forward, gripping a kettlebell on the floor ahead of his feet.

    Step 1 of 5

    Stand wide with the kettlebell about 20 inches in front of you, then grip its handle with one hand and tilt the bell slightly toward you.

  2. The same man hinged deeper with the kettlebell swung back between his legs behind his hips.

    Step 2 of 5

    In one powerful motion, pull the kettlebell back between your legs.

  3. The man standing up with the kettlebell close beside his right hip and his arm turning under it.

    Step 3 of 5

    Stand up explosively and use your arm to guide the bell close to your body; as it passes your hip, start bringing your arm under it.

  4. The man standing tall with the kettlebell resting at his right shoulder in the rack position.

    Step 4 of 5

    Bring your arm under the kettlebell with an uppercut-like motion and finish in the rack position, keeping your wrist straight.

  5. A man in a wide stance, hinged forward, gripping a kettlebell on the floor ahead of his feet.

    Step 5 of 5

    Stand wide with the kettlebell about 20 inches in front of you, then grip its handle with one hand and tilt the bell slightly toward you.

Safety Information

Keep the wrist straight and active in the rack position so it does not fold backward. If you have a shoulder, wrist, forearm or low-back problem, ask a physical therapist or physician before attempting this exercise, because it swings a single kettlebell through a hip-hinge and racking range on one arm. Stop and lower the kettlebell to the floor under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.