How do I stop the kettlebell from banging my wrist?

The kettlebell bangs your wrist when it travels too far from your body or you fail to insert your hand properly during the pull. Focus on keeping the bell close and punching your elbow under early so the bell rotates smoothly into the rack position.

Should I clean the kettlebell from the floor or from a hang position?

Both variations are valid and depend on your goals. Cleaning from the floor requires more hip hinge range and mimics a deadlift start, while the hang clean emphasizes the explosive hip snap and is easier to perform for higher reps.

What is the difference between a kettlebell clean and a kettlebell snatch?

The clean finishes with the kettlebell in the rack position at shoulder height, while the snatch drives the kettlebell overhead in one motion. The clean uses less range of motion and allows you to handle heavier weights with more control.

Clean (Kettlebell)

The kettlebell clean is a ballistic movement that uses hip drive to pull the kettlebell from the floor or hang position into the rack position at the shoulder. It suits lifters who want to develop explosive power in the posterior chain while improving coordination for more complex kettlebell movements.

Muscle group: Legs
Primary muscles: glutes, hamstrings, upper back
Equipment: Kettlebell

How to do the Clean (Kettlebell)

Stand with feet hip-width apart and the kettlebell on the floor between your feet, or hold it at hip level in one hand.
Hinge at the hips to swing the kettlebell back between your legs, keeping your back flat and weight in your heels.
Drive your hips forward explosively while pulling the kettlebell upward close to your body.
As the kettlebell rises, punch your elbow under and through so the bell rotates smoothly into the rack position at your shoulder.
Catch the kettlebell with your elbow tucked against your ribs and the bell resting in the pocket between your forearm and upper arm.
Lower the kettlebell by tipping it forward slightly, then guide it back down between your legs to repeat or return it to the floor.

Form tips

Keep the kettlebell close to your body throughout the movement to prevent it from swinging out and banging your forearm.
Drive the movement with your hips, not your arm, so the pull comes from explosive hip extension rather than muscling the weight up.
Insert your hand deeper into the handle as the bell rises to allow a smooth rotation into the rack position without the bell flipping over your wrist.

Common mistakes

Curling the kettlebell up with your bicep instead of using hip drive wastes energy and limits the weight you can clean.
Allowing the kettlebell to swing too far away from your body causes it to crash into your forearm and creates bruising.
Catching the kettlebell with a loose or flared elbow reduces stability in the rack position and strains the shoulder.

Sets and reps

For power development, perform 3 to 5 sets of 3 to 5 reps per arm with a moderate to heavy weight, while higher rep ranges of 8 to 12 per arm for 3 sets can build muscular endurance.

Track the Clean (Kettlebell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

How do I stop the kettlebell from banging my wrist?: The kettlebell bangs your wrist when it travels too far from your body or you fail to insert your hand properly during the pull. Focus on keeping the bell close and punching your elbow under early so the bell rotates smoothly into the rack position.
Should I clean the kettlebell from the floor or from a hang position?: Both variations are valid and depend on your goals. Cleaning from the floor requires more hip hinge range and mimics a deadlift start, while the hang clean emphasizes the explosive hip snap and is easier to perform for higher reps.
What is the difference between a kettlebell clean and a kettlebell snatch?: The clean finishes with the kettlebell in the rack position at shoulder height, while the snatch drives the kettlebell overhead in one motion. The clean uses less range of motion and allows you to handle heavier weights with more control.

More leg exercises

All leg exercises →