The Kettlebell Clean: Why You Should Be Doing Them

     I personally believe that anyone looking for a simple, effective way to build power, athleticism, and functional strength needs to consider adding the single-arm kettlebell clean to their workout repertoire. The exercise movement of the "clean" in general is a fantastic exercise for building power, explosiveness, and strength. For any individual just learning about the "clean" exercise movement, I advocate for the single-arm kettlebell clean over the barbell clean. I like the kettlebell clean specifically for beginners (versus a barbell) because of its forgiveness to first-time learners, its simplicity of movement, and the fact that it requires only a single kettlebell (versus a barbell, plates, and clips). 

    The kettlebell clean is very forgiving. The grip of the kettlebell allows for the easy transition of your hand position when lifting the weight to avoid straining your wrist (as you might with a barbell or dumbbell). Likewise, a poor catch at the top of the clean position with a kettlebell is much less likely to be injury-inducing versus a poor catch at the top of the barbell clean, with the bar crashing down on your shoulders. Furthermore, whereas a poor bar path upwards in the barbell clean can cause all sorts of issues with stressing the low back and lumbar discs, the single-arm kettlebell clean is much more forgiving of an individual who is still perfecting their movement mechanics in the clean.

     Lastly, a missed attempt at cleaning the kettlebell simply means you do not lift the kettlebell all the way up to the top of the clean position. The weight is maybe too heavy and you simply lower the kettlebell back to the ground. A missed attempt at cleaning a barbell can lead to all sorts of problems. Maybe the barbell is too heavy for you to get under so you must bail the weight, either dropping the weight in front of you and jumping back or even getting stuck under the weight if you do manage to clean it but can't stand the weight up. The mental setback from a missed barbell clean can also rattle an individual's psyche. Getting ready to clean a heavier weight and being brave enough to try to get under that weight just to miss it or risk potential injury can mess with the mind.

    The single-arm kettlebell clean setup is simpler than the barbell clean. instead of having to worry about hand positioning on the bar, barbell path, foot position behind the bar, as well as your flexibility to get into a good position behind the barbell, the kettlebell is much more simplistic. Whereas you still want to be cognizant of these specific cues (keeping the weight close to your body, proper pulling and catch mechanics, etc.) the single-arm kettlebell clean allows you to better focus on your pulling mechanics with the single-arm pulling, and flexibility is not as much of a limiting factor as you are not totally dictated in your setup by the barbell. You have fewer things to focus on and worry about, allowing you to better focus on your explosiveness in your hips and your pull, and then receiving the catch.

    Finally, the single-arm kettlebell clean requires only a kettlebell and much less space. The barbell clean requires a barbell, weight plates, clips, and a large enough space to explosively lift a 7-foot barbell up and then lower/drop it back onto the ground safely. The kettlebell clean requires just enough space for your body to stand upright, and it is much easier to control the lowering of the kettlebell once the clean movement has been accomplished. 

Interested in adding single-arm kettlebell cleans to your workouts? Check out the Rogue Fitness Kettlebells and Kettlebell King's Kettlebells. These two fitness manufacturers make amazing kettlebells of all different types depending on what you are looking for! I cannot recommend these two companies enough. They set the standard for the highest quality kettlebells in the fitness industry.