kettlebell-squat-clean
Stand with feet shoulder-width apart, kettlebell between your feet. Hinge at your hips with a slight knee bend, grip the kettlebell with one or two hands. Explosively extend your hips and knees, pulling the kettlebell upwards close to your body, driving through your heels.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
- Erector Spinae
- Trapezius
- Anterior Deltoid
Secondary muscles
- Rectus Abdominis
- Obliques
- Latissimus Dorsi
- Biceps Brachii
- Forearm Flexors
Target muscles
- legs
- glutes
- back
- shoulder
- abs
- hips
How to perform
- 1
Stand with feet shoulder-width apart, kettlebell between your feet. Hinge at your hips with a slight knee bend, grip the kettlebell with one or two hands.
- 2
Explosively extend your hips and knees, pulling the kettlebell upwards close to your body, driving through your heels.
- 3
As the kettlebell reaches chest height, "punch through" with your hand, rotating your wrist to catch the kettlebell in the rack position (resting on forearm, elbow tucked).
- 4
Immediately descend into a full squat, keeping your chest up, core engaged, and back straight.
- 5
Drive through your heels to stand up from the squat, maintaining the kettlebell in the rack position.
- 6
To lower, reverse the movement: hinge at your hips, guiding the kettlebell down between your legs, controlling its descent back to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
