Single kettlebell one-leg clean (One-leg one-arm clean, Single-leg single-arm clean)

Muscles

• Upper trapezius
• Levator scapulae
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Biceps brachii (short head)
• Brachialis
• Brachioradialis

Technique

1. Stand on one leg with a Kettlebell on the floor in front of you.
2. Hinge at your hips and slightly bend your knee to reach down and grip the kettlebell with one hand, keeping your back straight and chest up.
3. Explosively extend your hips and pull the kettlebell upward.
4. Keep the kettlebell close to your body and rotate your wrist to guide it into the front rack position at shoulder height.
5. Stabilize briefly before lowering the kettlebell back to the starting position in a controlled manner.
6. Repeat all reps on one side before switching legs.

Form tips

1. Keep your non-working leg extended slightly behind you for better balance.
2. Move the weight in a straight path close to your body to reduce unnecessary swinging.
3. Engage your core and focus on stability to avoid wobbling.
4. Land softly in the rack position, preventing the weight from slamming into your shoulder.
5. Keep your wrist neutral and avoid bending it backward under the weight.
6. Maintain a controlled descent to avoid losing balance.

Similar Exercises

• Clean
• Dumbbell clean
• Single kettlebell clean
• Single dumbbell clean
• Single dumbbell snatch