Kettlebell Exercises

The kettlebell clean is a traditional exercise that allows you to get a heavy weight up to shoulder level without hurting yourself. Mastering this exercise will allow you to do other kettlebell exercises such as the clean, push and press or the overhead press. The key to this move is to use the hips and legs to help drive the weight up, rotating the shoulder so that the weight rests at shoulder level. Take care with this move and try not to let the weight flop against your wrist. When done smoothly, the weight shouldn't cause bruising or pain in the wrists or forearms, so start with a lighter weight to get your form down.

1. Hold a medium-heavy kettlebell in the right hand, feet hip-width apart, with the arm straight.
2. Lower into a squat with the torso upright and the abs braced.
3. Thrust the hips up as you come up, pulling the kettlebell straight up.
4. Rotate the elbow down as you pull the kettlebell up, catching it at shoulder height.
5. Absorb the weight of the kettlebell and the movement by squatting slightly, keeping the wrist neutral.
6. Lower the weight and repeat for 8-16 reps before switching sides.