Which muscles does the kettlebell clean work?

The kettlebell clean mainly works your full body. It also involves your glutes and biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the kettlebell clean in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Kettlebell Clean: how to do it and muscles worked

The kettlebell clean mainly works your full body, with help from your glutes and biceps. You need a kettlebell.

Muscles worked

Main

Full body

Helping

How to do the kettlebell clean

1
Stand with feet shoulder-width apart, kettlebell on the floor between your feet. Hinge your hips back and grip the handle with one hand, back flat.
2
Hike the bell back, then snap your hips forward and pull it up close to your body, rotating your hand around it so it lands in the rack position at your shoulder.
3
Let the bell drop back down between your legs by hinging your hips, soften your knees, and repeat. Finish your reps, then switch hands.

Form tip: Keep the bell close to avoid a painful bang on your forearm. Let your hips, not your arm, generate the pull.

Common questions

Which muscles does the kettlebell clean work?: The kettlebell clean mainly works your full body. It also involves your glutes and biceps.
What equipment do I need for the kettlebell clean?: You need a kettlebell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the kettlebell clean in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.