Half Kneeling One Arm Kettlebell Clean Exercise
The Half Kneeling One Arm Clean is a great precursor to the kettlebell clean. By taking momentum and distance out of the equation you can focus on the mechanics of the clean to ensure a safe landing each and every time. Once this is mastered then you can move on to the dead start and clean.
Step 1: Get into a half-kneeling position with your left knee on the ground and the kettlebell in front of your left leg
Step 2: Point the handle to face in between your legs
Step 3: Hinge slightly and keeping a strong, straight wrist explosive pull the kettlebell wrapping the bell around your forearm while getting your upper body erect.
Step 4: Unravel the kettlebell back down to the ground and repeat
Tips and Summary: Make sure the kettlebell is traveling around the forearm rather than up and over to avoid slamming the bell. Time your exhale at the point of exertion (the initial pull) to maintain core tension and a safe spine.
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