u/asgooch

Three tips to fix your kettlebell cleans.

The clean is one of the main kettlebell movements so learning proper technique can make or break your progress and even your body.

1. Keep your elbow close, don't cast the bell out:
   The further the kettlebell is away from your body the more likely it is to slam your forearm or wrist. Your elbow should stay close to your side throughout the entire pull of the clean and the kettlebell should stay close to your torso.

2. Front Rack isn't on your shoulder:
   Think about cradling the kettlebell with your thumb on your collarbone, your forearm almost vertical and your elbow close to your torso, both flared out.

3. It's all in the hips:
   The main mover in the clean is your hips. Don't muscle the weight up with your arm, be explosive in your hips to bring the weight into front rack. It should be smooth and fluid and shouldn't slam your forearm every rep.

For a full video on how to do all the main kettlebell exercises check out my YouTube as well!

Always trying to one up myself with these kettlebell complexes and having a fun time doing it. So try this one out if you want a challenge.

- 6 Rounds -
Swings x6
Swing Cleans x6
Goblet Squats x6
Alt Goblet Lunges x6
Two Hand Rows x6
Feet Elevated Pushups x6

We've got six exercises this time making this one (possibly) the hardest one yet.

Another kettlebell complex to absolutely tax your strength, conditioning, and mental fortitude.

This one gets pretty tough around the middle of the goblet squats but keep pushing though and keep that core braced, you'll see what I mean.

I used a 44kg for all 6 rounds.

You don't need an entire gym to get in great shape. All you need is one kettlebell, and here's a solid workout to do it.

Kettlebells are an all in one tool, and that's the best thing about them. You really only need one to get in a solid workout and you can hit strength, conditioning, mobility, and athleticism all from home.

That's why kettlebells are kind of the best all around pieces of workout equipment you can own. They take up hardly any space and you can use them almost anywhere.

So if you're new to kettlebells or just want a solid workout give this one a try.

4 Rounds:

Alt Clean to Squat x10

Push Press x8

Ballistic Rows x20

Goblet Alt Lunges x16

Alt Halos x12