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How to do Kettlebell Goblet Clean

Primary muscle: Full Body

Full BodyIntermediateKettlebellCompound

Step-by-step

  1. Stand with the kettlebell between your legs, arm hanging straight down, feet shoulder-width apart.
  2. Hinge forward from your hips and swing the kettlebell slightly back between your legs.
  3. Explosively drive your hips forward to pull the kettlebell up and close to your torso.
  4. Rotate your wrist and catch the kettlebell at chest height in the rack position, with your arm pinned against your body.
  5. Once the kettlebell is set on your shoulder, stand tall and brace your core.
  6. Lower it back to the starting position under control and repeat the movement.

Coaching tip

Bring the kettlebell into the rack position using a hip drive, and keep it from banging against your wrist.

Caution

Skip this move or ask a professional first if you have pain or an injury in: wrist, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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