Kettlebell Clean (Alternating)
The Kettlebell Alternating Clean is a challenging upper body exercise engaging the lats, shoulders, and core.
The Kettlebell Alternating Clean requires both core stability, back strength, and shoulder strength. The exercise should be performed as a grind, meaning that each rep should be at least 1 to 3 seconds in each direction. Rather than solely relying on the deltoids to perform the lift, the lats should be engaged while the shoulders are tucked throughout the drill.
|Body Focus||Upper Body|
Exercise Video Demonstration
- STEP 1: Start with your feet shoulder width apart with the kettlebell directly in front of you. Clean the kettlebell into the Rack Position.
- STEP 2: Keeping your chest proud, shoulders back, and your abdominals and glutes flexed, load the kettlebell onto your lat “shelf” by bringing the kettlebell outside of your body (imagine spreading your wings). Once the ketltebell is outside of your shoulder, begin press off of your lats (rather than your shoulder/delts). This will require that you keep your shoulder tucked and back throughout the duration.
- STEP 3: While maintaining good alignment through your back and keeping your shoulder stacked, lock the kettlebell out overhead. At this point your upper arm should be covering your ear. The shoulder should completely stacked at this point, lining up with your hip, knee, and ankle.
- STEP 4: Reverse the motion by following the same path you raised the weight with. Seek to contract and engage the lat as much as possible during this process. Bring the kettlebell all the way back into the Rack Position before starting your next rep.
- Neutral spine
- Feet rooted
- Knees locked
- Press from the lats
- Tight core
- Shoulder tucked
Exercise Tips and Safety
If you’ve been pressing incorrectly for a while, you will probably find that you can’t lift as much weight using this pressing variation. That’s okay! Eventually you’ll be able to far surpass anything you’ve been able to press in the past. Building your lats will help you accomplish that.
The most common mistake in this exercise is extending the shoulders outside of the shoulder socket at the top of the rep. You may need to develop additional flexibility in order to avoid risking shoulder injury due to over extension. If you find yourself “reaching,” meaning that you are shrugging your shoulders to accommodate the movement, you may need to work on flexibility and mobility in your upper body.