Kettlebell Dead Clean

This foundational clean variation is perfect for FitnessTracker users working on safe explosive strength from a dead stop. It’s ideal for learning how to load and lift with control.

Instructions

1. Stand with a kettlebell on the floor between your feet, feet shoulder-width apart.
2. Hinge at your hips, keeping your back flat, and grip the kettlebell with one hand.
3. In one explosive movement, extend through your legs and hips to lift the kettlebell to shoulder height.
4. As the bell rises, rotate your wrist and bring it into the rack position (palm facing inward, elbow close to your side).
5. Lower it with control and repeat for the desired reps before switching sides.