One Arm Kettlebell Clean

One Arm Kettlebell Clean Instructions

• Feet positioned at shoulder-width.
• Knees are slightly bent with your toes pointed straight ahead.
• The core is braced and engaged, glutes are activated.
• Chest is up with your shoulders back.
• You have a neutral spine.
• Eyes are looking straight ahead with neutral neck.
• Hold a KB in front of you.
• Brace your core and subtly hinge at the hips lowering the KB to mid thigh. 
• Once the KB reaches mid thigh, explode up by extending your ankles, knees, and hips while shrugging your shoulders to elevate the weight. 
• This is an athletic, rhythmic movement.
• Your arm is passive. You are not pulling the weight up with your arms.
• The triple extension of the ankles, knees, and hips raises the KB vertically. 
• Once the KB reaches shoulder height, "drop" underneath and catch the weight by bring your elbows up and through.
• After catching the weight, stand up. 

*Tips*

• Always keep the weight as close to your body as possible. 
• Keeping your core braced does not mean arching your back severely. To fully understand tightening your mid-section, click here. 
• You want to perform this exercise fast with lighter weights, don't always be quick to grab the heaviest KB you can.
• This exercise can be performed with a DB as well.