Here’s the breakdown of the Kettlebell Clean.  The goal is to keep the bell as close to your body as possible throughout the movement and let it “roll” off your arm.  My husband says that this is the only type of “cleaning” that I do. (It’s not true!) 

1.  In the rack position: grip the kettlebell tightly, keep your abs tight, shoulders down, elbows tightly pressed against the body, hips pushed slightly forward, glutes tight, and wrist straight. Note: Women rest arms on the side of their breast and men line up with their Adams apple.

2. “Drop” the kettlebell between your legs with a loose arm; hinge back with your butt and turn your thumb slightly down and the kettlebell will roll off your forearm. Keep the kettlebell close to your body on the way down. Don’t let your elbow flare out to the side. Keep turning your fist as you drop so the thumb almost points straight down.

3.  As in the 1-arm swing, the kettlebell will land in between your legs. Keep it close to the groin and weight in your heels. From this position, thrust your hips forward to drive the kettlebell back up to finish in the original rack position.

 Tip:  If you don’t use your hips, you will pull with your arms and cause the kettlebell to bang your forearm. Keep the arms loose and let your hips do the work. Keep eyes looking forward the whole time. When the kettlebell passes wrist level imagine that you’re doing an uppercut and get your hand around the kettlebell.