Kettlebell Clean
Trains the full body. You need a kettlebell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Kettlebell Clean
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×5–8the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 3×5–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Kettlebell Clean progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Kettlebell Clean
- Stand with your feet shoulder-width apart, with a kettlebell on the floor between your feet. Hinge at your hips and bend your knees to grasp the handle with one hand, palm facing your body.
- Drive through your heels and extend your hips explosively to swing the kettlebell upward, keeping it close to your body.
- As the kettlebell rises, rotate your wrist and guide it around your forearm so it lands softly in the rack position, resting against your forearm and chest with your elbow tucked in.
- Lower the kettlebell back down between your legs with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep the kettlebell close to your body throughout the movement to avoid banging your forearm.
- Generate power from your hips and legs rather than pulling with your arm.
- Keep your back straight and core engaged to protect your lower back.
- Let the kettlebell roll around your wrist rather than flipping over it to prevent bruising.
Substitutes
Swap Kettlebell Clean for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kettlebell Clean for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.