How to do a Kettlebell Power Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Power Clean
Target muscles worked
Instructions for Proper Form
This explosive exercise is a variation on the more standard Power Clean. Like the Power Clean this exercise targets a variety of muscle groups. By holding the kettlebell in one hand, you add some instability to the movement, and increase the demand for core activation in order to stabilize your upper body.
- Stand upright overtop of a kettlebell with your feet slightly wider than shoulder-width apart angled out slightly.
- Maintain a braced core and neutral spine throughout the exercise.
- Hinge your hips backward to extend your left arm to the kettlebell and grab ahold of it with an overhand grip.
- As you lift the kettlebell, Swing it behind you before explosively snapping your hips forward and extending your legs to swing the kettlebell to chest height.
- Snap your elbow to your side while rotating your palm in to catch the kettlebell in the racked position. The forearm should be vertical to the ground.
- Lower the kettlebell back to the ground.
Weight & 1 Rep Max Calculator
Average Kettlebell Power Clean standards by male, female, weight, age and height
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Alternatives & Variations to Kettlebell Power Clean
1. Kettlebell Swing
87.3 mSCORESWAPPED 139 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
2. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 112 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
3. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 103 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
4. Kettlebell Clean and Jerk
74.6 mSCORESWAPPED 60 TIMESThis explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.
- Intermediate
- Quads
- Kettlebells
5. Kettlebell Hang Clean
56.5 mSCORESWAPPED 59 TIMESThis explosive compound exercise is a variation on the more common Hang Clean. It primarily targets muscles in the rear chain (backside of the body). By holding the weight in one hand, it forces you to stabilize your upper body to maintain good form, and prevent any rotation. It’s a great exercise for developing strength and power.
- Intermediate
- Hamstrings
- Kettlebells
6. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 57 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
7. Dumbbell Clean
88.6 mSCORESWAPPED 50 TIMESDumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
8. Kettlebell Good Morning
58.1 mSCORESWAPPED 43 TIMESA functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.
- Intermediate
- Hamstrings
- Kettlebells
9. Alternating Single Arm Kettlebell Swing
58.3 mSCORESWAPPED 39 TIMESAlternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.
10. Dumbbell Good Morning
63.8 mSCORESWAPPED 38 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.