One-Arm Kettlebell Dead Clean

Differentiation: Mechanics

This variation of a kettlebell clean is unique. Here is how: you lift one kettlebell with one arm for a full set, | then switch the kettlebell to your other arm. Working individual sides helps you focus on one side of your body at a time. This exercise is called a Dead Clean because you lift the kettlebell up from a deadweight position on the floor.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position the kettlebell on the floor.

4) Stand with your feet straddling the kettlebell |and place your feet more than shoulder-width apart.

5) Push your rear back

6) ...and bend down from the knees

7) ...to grasp the kettlebell in your right hand - palm facing backward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your legs and hips to raise upright and lift the kettlebell.

3) As you lift your wrist should twist forward.

4) ...until the kettlebell reaches your right shoulder,

5) This is the ending position.

6) Hold for a count of one second.

7) Then, inhale while you bend to lower the kettlebell back to the floor

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure the kettlebell is placed directly in the center of your legs on the floor when starting.

Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.

Keep your head up and looking straight ahead.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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