Kettlebell Dead Clean

The Kettlebell Dead Clean is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatekettlebellspullcompound
Kettlebell Dead Clean - starting position

Starting position

Kettlebell Dead Clean - ending position

Ending position

Muscles Worked

Primary Hamstrings
Secondary Calves Glutes Lower Back Quadriceps Traps

The hamstrings handles the primary load during this movement. The calves and glutes and lower back and quadriceps and traps assist as stabilizers throughout the range of motion.

How to Kettlebell Dead Clean

  1. 1

    Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

  2. 2

    Clean the kettlebell to your shoulder. 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.

  3. 3

    Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Kettlebell Dead Clean work?

The Kettlebell Dead Clean primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Lower Back, Quadriceps, Traps, which assist during the movement.

Is the Kettlebell Dead Clean good for beginners?

The Kettlebell Dead Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Kettlebell Dead Clean?

You need kettlebells to perform the Kettlebell Dead Clean. Most commercial gyms will have this available.

Track Your Progress

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