One-Arm Kettlebell Clean
How to do the One-Arm Kettlebell Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Lower Back, Shoulders, Traps
Kettlebells
How to do the One-Arm Kettlebell Clean
- 1
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- 2
Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- 3
Return the weight to the starting position.
Log it, see it on your body.
Every One-Arm Kettlebell Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One-Arm Kettlebell Clean fits
The One-Arm Kettlebell Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
One-Arm Kettlebell Clean: common questions
What muscles does the One-Arm Kettlebell Clean work?
The One-Arm Kettlebell Clean primarily works the Hamstrings. It also recruits the Glutes, Lower Back, Shoulders and Traps as supporting muscles.
Is the One-Arm Kettlebell Clean suitable for beginners?
The One-Arm Kettlebell Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One-Arm Kettlebell Clean?
To do the One-Arm Kettlebell Clean you'll need one or more kettlebells.
Is the One-Arm Kettlebell Clean a compound or isolation exercise?
The One-Arm Kettlebell Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Kettlebell Clean with correct form?
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Follow the full step-by-step above for the complete movement.
Log your One-Arm Kettlebell Clean sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |