Kettlebell Cleans
For single or double arm kettlebell cleans, begin with the kettlebell on the floor, between your feet. Bend slightly at the hips and mostly knees, so your chest stays upright and grab the handle of the KB with your arm twisted so your thumb is pointing behind you.
Pull the KB off the floor by extending your hips and knees. Once the KB is off of the ground, vigorously raise shoulder above the KB while keeping it close to your body. Jump upward extending your body. Raise shoulder and pull the KB upward with arm allowing elbow to bend out to side, keeping the KB close to body. Drop under the, rotating arm under it as well. Catch the KB on outside of arm with wrist straight while moving into partial squat position then stand up straight. Then return back to floor the same way you came up.
You can do multiple reps on one side or you can switch arms if doing single arm kettlebell cleans. If you are doing two arm kettlebell cleans, you will do this on both side simultaneously.
If you are doing single or double arm kettlebell HANG cleans you will bend and your hips and knees, pushing your butt back so your chest stays upright, holding the handle of the KB just below your body, with your arm twisted so your thumb is pointing behind you.
Pull the KB from just below your body by extending your hips and knees. Vigorously raise shoulder above the KB while keeping it close to your body. Jump upward extending your body. Raise shoulder and pull the KB upward with arm allowing elbow to bend out to side, keeping the KB close to body. Drop under the, rotating arm under it as well. Catch the KB on outside of arm with wrist straight while moving into partial squat position then stand up straight. Then return back to starting position the same way you came up.
You can do multiple reps on one side or you can switch arms if doing single arm kettlebell HANG cleans. If you are doing two arm kettlebell cleans, you will do this on both side simultaneously.
Kettlebell cleans and hang cleans are part of Kyra Williams’ online personal fitness training program and workout routines as they strengthen and stabilize the shoulders, core wrists and elbows. It’s also a great way to boost your heart rate and get in cardio since it is a very dynamic movement.
Your Coach,
Kyra
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