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Single-Arm Kettlebell Clean

Ballistic transition from hinge to rack; prerequisite for many single-arm complexes.

●●●●○ Technique · Moderate

Works: gluteus maximus, hamstrings, upper back, forearms

How this feels for you

How much

Not prescribed at your current level yet. Never rushed — the timer waits for you.

Keep in mind

  • Guide the bell close to the body.
  • Meet the bell softly in the rack.
  • Avoid letting it crash onto the forearm.

Easier

One-Hand Kettlebell SwingOne-Hand Kettlebell Swing

Next progression

Single-Arm Clean and PressSingle-Arm Clean and PressSingle-Arm Front-Rack SquatSingle-Arm Front-Rack Squat

Sources: STRONGFIRST_SFG1, STRONGFIRST_HIERARCHY, PUBMED_SWING_SNATCH_CLEAN_2017