One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Starting position
End position
How to Do One-Arm Kettlebell Clean
- Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- Return the weight to the starting position.
Muscles Worked
Alternatives to One-Arm Kettlebell Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
Kettlebell One-Legged Deadlift
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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7
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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8
Open Palm Kettlebell Clean
An advanced compound strength exercise that works the hamstrings, using a kettlebell.
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9
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do one-arm kettlebell clean work?
One-Arm Kettlebell Clean primarily works the hamstrings. The glutes, lower back, shoulders and traps assist as secondary muscles.
What equipment do I need for one-arm kettlebell clean?
One-Arm Kettlebell Clean uses kettlebell.
One-Arm Kettlebell Clean: is it suitable for beginners?
One-Arm Kettlebell Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of one-arm kettlebell clean?
Kettlebell Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm kettlebell clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm kettlebell clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Kettlebell Clean with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.