Kettlebell Clean Exercise Variations: Use the Same Weight, Increase the Difficulty

The Kettlebell Clean is a great ballistic kettlebell exercise that utilizes the entire body. Like many kettlebell exercises, the Kettlebell Clean has several variations that increase the difficulty level so you can keep the challenges coming. Learning each progressive exercise will help you build strength, master your technique, and utilize the same weight for a much longer amount of time. Here is a progressive list of Kettlebell Clean exercise variations, from the easiest to the most difficult:

Kettlebell 2-Hand Dead Clean

The 2-Hand Dead Clean is the easiest way to start learning the Kettlebell Clean exercise. This will help you understand the path that the kettlebell takes during the exercise without bruising your forearm. The point is to go slow and control the kettlebell with each rep. You want to feel the kettlebell in the right position in between the forearm and biceps. You also want to take note of how the kettlebell does not completely flip over, but instead wraps around the wrist into position. Start with the kettlebell on the ground and your right hand holding the handle with your left hand cradling the right. In a slow motion, curl the kettlebell up to the right shoulder, keeping your right arm tight against your body. Make sure the kettlebell wraps around the forearm until it ends in the rack position. Slowly lower the kettlebell back to the ground and repeat until the exercise feels natural.

Kettlebell 1-Hand Dead Clean

Starting with the kettlebell in front of you, bend your knees and with your thumb facing back grab onto the handle with one hand. Pull the kettlebell up while explosively standing up. Make sure to keep your arm tight against your body and finish in the rack position. Bring the kettlebell back down to the ground by bending your legs.

Kettlebell Clean

The next progression is the traditional Kettlebell Clean. Start with the kettlebell about a foot in front of you. Grab the kettlebell, bending your hips with a slight bend in your knees while keeping your back straight and your glutes tight throughout the duration. Pick up the kettlebell and let it swing between your legs and then swing forward. Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower. Immediately use an uppercut motion having the kettlebell wrap around wrist, ending up between your forearm and biceps.

Pistol Grip Kettlebell Clean

The Pistol Grip Kettlebell Clean requires a lot more grip and forearm strength then the previous versions. You are going to do a Kettlebell Clean, but at the top of the exercise, instead of positioning the kettlebell between the forearm and biceps, you are going to hold the kettlebell upside down. Carefully drop it down into the starting position and repeat. When you start with this exercise, have your free hand ready to keep the kettlebell vertical so it doesn't slam down on your forearm (or onto your face). Make sure to use a weight you feel comfortable holding pistol-grip style.

Kettlebell Clean to Catch

When you practice the Kettlebell Clean to Catch, make sure you do it on a surface that you won't mind dropping the kettlebell on. Perform a regular kettlebell clean, but when you reach the peak of the clean, let go of the kettlebell allowing it to swing over the handle into your palm. Keep your arm tight against your side. To return to the start position, toss the ball portion of the kettlebell straight in front of you, catching the handle and continuing with the downswing as normal. Make sure to keep your core tight throughout the duration.

Alternating Clean to Catch

For the last progression, you are going to perform the kettlebell clean to catch with one variation: on the downswing, instead of catching the kettlebell with the same hand, you are going to catch it with the opposite hand.

There you have it. A set of exercises that will make the traditional kettlebell clean both more doable and more difficult. Mastering these exercises requires practice and discipline. It's easy to keep moving up the weight, but never truly utilizing a kettlebell to its full capacity. Give them a try today and reap the benefits immediately!