Fix Your Kettlebell Clean: No More Bruised Wrists! [Part 1 of 3: Taming the Arc]

December 15, 2021

When you clean your kettlebells, do they land hard and bash your wrists and forearms?

You’re not alone. I think everyone does the old “fling-and-bang” technique when they’re first learning the kettlebell clean. I know I did!

When the bells are small, you can get away with less-than-stellar technique. But when the bells get heavy, you have to learn how to clean them skillfully.

If you want to avoid bruising your wrists and forearms, and you want your kettlebell clean to set you up for success in your next lift (and not ruin it), you have to learn how to tame the arc.

This is Part 1 of our three-part series all about the kettlebell clean.

Watch the video and learn how to finesse the kettlebells into the rack with zero impact and no banging.

0:00 — Fix Your Kettlebell Clean [Part 1 of 4]
1:20 — Problem #1: Not Taming the Arc
2:14 — The Elbow Drive
Drills:
2:43 — Slow-Mo Clean
3:22 — Cheat Clean
4:14 — Mid-Pull
5:42 — Row Into Dead Clean
6:33 — Problem #2: Casting
Drills:
7:14 — Spiral the Bells Down
7:36 — Flashlight Analogy
8:00 — Cheat Clean Drop

Watch Part 2 of our kettlebell clean series here:
Fix Your Kettlebell Clean: The Rack [Part 2 of 3]

Watch Part 3 here:
Fix Your Kettlebell Clean: Power Production [Part 3 of 3]

Learn the kettlebell military press from me here (FREE video!).

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