• Contract your midsection and glutes at the top position to brace for the weight.
Bottoms-up Clean From The Hang Position
Exercise Description
Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
Performance Tips
• Keep a fairly loose grip when you swing the kettlebell back
• Crush the handle as hard as possible as you clean the kettlebell to your shoulder.
• Flex your bicep and shoulder as hard as possible in the top position
• Breathe in as you clean the kettlebell to your shoulder and breathe out as you lower the kettlebell to the starting position.
Two-arm Kettlebell Clean
Exercise Description
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.