Back to Exercises
StrengthIntermediate
One-Arm Kettlebell Clean
Equipment
Kettlebell
Target Muscles
Hamstrings
Category
Strength
Muscle Group
Legs
Force Type
pull
Mechanics
compound
Target Muscles
Hamstrings
Secondary Muscles
GlutesLower backShouldersTraps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
Safety Tips
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
Variations
- •Experiment with different bell weights to find the right loading
- •Try a single-arm version to expose imbalances
- •Focus on a powerful hip snap for ballistic moves
Alternatives
- •Choose another exercise that targets the hamstrings
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments