One-Arm Kettlebell Clean
One-Arm Kettlebell Clean is a compound strength exercise using kettlebells that trains the hamstrings.
StrengthKettlebellsIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Glutes, Lower Back, Shoulders, Traps
How to do it
- Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- Return the weight to the starting position.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Kettlebell Clean from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
