Exercise library · Hamstrings

How to Do Kettlebell Dead Clean

Step-by-step instructions, muscles worked and workouts that use the kettlebell dead clean.

How to do it

1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebell to your shoulder. 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. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Kettlebell One-Legged DeadliftHamstrings

One-Arm Kettlebell SwingsHamstrings

Lunge Pass ThroughHamstrings

Kettlebell Hang CleanHamstrings

Alternating Hang CleanHamstrings

One-Arm Kettlebell CleanHamstrings

Gear for this exercise

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.