Kettlebell clean

Quads

🔧 Kettlebell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Bell 1 ft ahead, feet wider than shoulders, toes out. Hip hinge (vertical shins, max hamstring tension), shoulders > hips, neutral head; grip handle, lean bell toward you. Hike bell high between legs (arms to ribs, like football hike). Root feet, tuck elbow, squeeze glutes/core, extend hips; bell lands softly on forearms. Rack: elbows/torso connected.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings, Abdominal, Adductors, Shoulders

Tips

Hike tight (arms to ribs)—no casting out (keeps elbow close, saves forearms/wrists). Shoulders down (power from hips, no shrug/squat). Rack neutral: handle diagonal palm/wrist, knuckles up (straight wrist, no bend).

Similar exercises

Barbell clean Quads · 🔧 Barbell 7/10 Kettlebell clean and press Shoulders, Hamstrings, Abs, Quads, Upper arms · 🔧 Kettlebell 5/10 Kettlebell clean and jerk Quads, Hamstrings, Shoulders, Abs, Upper arms · 🔧 Kettlebell 5/10 Dumbbell clean Glutes, Hamstrings, Calves, Shoulders, Back · 🔧 Dumbbells 4/10 Double kettlebell clean Hamstrings, Quads, Abs, Back · 🔧 Kettlebell 5/10 Kettlebell swing clean Hamstrings, Back · 🔧 Kettlebell 5/10 Kettlebell clean and push press Shoulders, Quads, Hamstrings, Upper arms, Back, Abs · 🔧 Kettlebell 5/10 Barbell power clean Quads · 🔧 Barbell 6/10

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