The kettlebell power clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs. It is often used as a drill to teach kettlebell clean technique, but is also a valuable power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.
By taking most of the momentum out of the clean, it drills crisp technique
Strengthens the hips and glutes, upper back, shoulders, and biceps
Can be used on its own or to transition into a front squat or clean and press
Effective for strength training or as part of a kettlebell circuit or flow
Start with your feet shoulder-width apart and a kettlebell between your feet. This will be your starting position.
Bend at the knees and squat down to pick up the kettlebell by the horns or handle. Keep your back flat, hips back, and core braced.
Extend through your knees and hips and bring the kettlebell up to your chest, before quickly dropping down into a squat. At the bottom of the squat your knees should be at 90 degrees, your elbows stacked on your thighs, and your core engaged.
Stand back up from the squat, keeping the kettlebell close to your chest, then lower it back down to the ground, returning to the starting position. This is one repetition
Continue for the recommended number of repetitions or time.