One-Arm Kettlebell Clean
The One-Arm Kettlebell Clean is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back and shoulders and traps assist as stabilizers throughout the range of motion.
How to One-Arm Kettlebell Clean
- 1
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- 2
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
Return the weight to the starting position.
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.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Clean work?
The One-Arm Kettlebell Clean primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, Shoulders, Traps, which assist during the movement.
Is the One-Arm Kettlebell Clean good for beginners?
The One-Arm Kettlebell 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 One-Arm Kettlebell Clean?
You need kettlebells to perform the One-Arm Kettlebell Clean. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.