Clean With One Arm – Kettlebell Exercise Guide with Photos


Muscles Targeted: This kettlebell exercise hits both the lower and upper body muscle groups that include the glutes, quadriceps, hamstrings, back, biceps and core. It’s an excellent full body movement that works great for implementing into a training routine that focuses on working the entire body with just a few short workouts per week. This type of whole body training is perfect for people with busy schedules and don’t have that much time to spend in the gym. With just 1-2 workouts per week, you will be able to target the important larger muscles of the body. This will allow you to focus on the most important movements for providing maximum results with limited time.


Exercise Instructions: Take a wider than shoulder width stance while bending your knees. Hold a kettlebell in one hand with an overhand grip (palms facing in). Position the kettlebell on the ground between your feet. Explode up while raising the kettlebell to the top position. Slowly lower the kettlebell down to the starting position and repeat.

Things To Avoid: Posture and tempo are the key items you want to focus on with this kettlebell exercise in order to execute is safely and correctly. Do not rush through the movement with a fast, jerky and out of control speed. This will only result in possible injury due to improper technique and form. Your stance with your legs should be a little wider than shoulder width. Avoid pointing your feet inward and keeping your legs too narrow. Do not bend forward too much in the bottom position or you will lose balance. Keep your weight balanced evenly between your feet and completely stable on the ground (do not raise and lower you heels or toes). Do not look down while executing this kettlebell movement and focus on looking straight ahead during the range of motion. If possible, perform the movement in front of a mirror so you can watch and monitor your form to make sure it’s on point.

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