Cleans

One Arm Kettlebell Clean 

 Step 1

The kettlebell clean sets up similarly to a one-armed swing. To begin, spread your feet shoulder width apart or slightly wider. Lean forward and let the kettlebell swing down between your legs.
Notice that you can use your non-lifting arm for balance. It is important to counter the lateral force of the weight you are lifting for the sake of good control.

Step 2

As the kettlebell swings forward, be sure to control it as with good technique. If your grip is too loose, it will try to slip away from you.
Notice that the opposite arm is starting to come forward. This is key to counter the rotational force of cleaning the kettlebell with only one side of the body. Not only are you lifting against your feet on the floor, but you are also using your other arm to brace yourself.
As you can see, kettlebell cleans are similar in their first steps to kettlebell swings. The major difference between the two begins in the third step of the clean.

Step 3

As noted in the last step, kettlebell cleans have an arc that can get out of control. This is made all the more likely by your doing it with one hand. In this step, we will see how taming that arc results in the arm workout that kettlebell cleans give you.

This is the step where the clean breaks with the swing. The kettlebell swing continues away from you and rises to shoulder level. The kettlebell clean requires you to redirect its ascent and to pull the bell inward, toward yourself.




As the bell swings out with your knuckles on top of the handle, turn the handle clockwise and pull it toward your shoulder. The weight of the bell should be on the outside of your wrist. In this be careful about hyperextension. Always follow good kettlebel technique.

The swing lets the bell rise from the inertia created by the thrusting of your hips. Cleans use that inertia to create resistance for your arms.Having seen how to tame the arc of kettlebell cleans, you can move on to the apex of the exercise

Step 4

Having tamed the arc of kettlebell cleans, we are ready to finish the lift of the exercise. Here we see how to reach the apex of the exercise. When we are done, we still need to lower the bell and setup for the other kettlebell cleans of the set.




As noted in the last step, turn the handle of the kettlebell clockwise as you bring it toward your shoulder. As it nears your shoulder, pivot your wrist to bring the bell around. The kettlebell should never rise in front of your arm. But when you reach the top holding position, it should stick out to the side.
This is the position to hold for a count if you like, to ensure you have control over the kettlebell. Next, you reverse the process.

More on Cleans..

There are a few clean exercises like;
Basic Clean, Olympic Clean, Bottom Up Clean and a few more look at this page of KettlebellWorks for more information on the diffirent types of cleans..