The Clean is a hip movement used to get a Kettlebell from the ground to the “rack” position, and is required in most Olympic weightlifting sports. It requires full-body explosiveness by generating power through the extension of the hips and knees.

Benefits of the Clean include:

• Increased Total-body Explosiveness
• Improved Grip Strength
• Improved Core Strength & Coordination
• Increased Power Production (Hips)
• Total Body Conditioning

The one-arm kettlebell clean delivers many of the same benefits as the Olympic clean, but is less technically demanding. In addition, working one-arm at a time allows the body to resist rotation at the torso, making it an excellent core strengthening exercise.

Ideally one should learn this move working one-on-one with a Certified Coach such as myself, but that is not always possible. So, I put together this quick video that demonstrates some basic principles that any lifter can benefit from.