Hip Hinge · Intermediate

Kettlebell Clean

Compound hip hinge exercise using kettlebell.

Kettlebell Clean demonstration (no audio).

Movement pattern: Hip Hinge
Difficulty: Intermediate
Equipment: Kettlebell
Mechanics: Compound
Sides: Unilateral
Main plane: Sagittal

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How to do the Kettlebell Clean

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Stand with the kettlebell between your feet, hips hinged back slightly, like the start of a swing.

Drive your hips forward explosively, letting the bell travel up close to your body -- the power comes from your hips, not from pulling with your arm.
As the bell rises, rotate your hand around it (not around your arm) to "catch" it softly in the rack position (resting on your forearm, close to your shoulder).
Keep your elbow tucked close to your body during the catch to avoid the bell banging into your wrist or forearm.

Common mistakes

Muscling the bell up with your arm/shoulder instead of driving the movement from your hips.
Letting the bell swing out and away from your body, which makes for a harsh, painful catch on the wrist instead of a soft one.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Hip extensionprimary action
Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (prime mover, high emphasis); Semimembranosus (synergist, high emphasis); Semitendinosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)
Elbow flexionprimary action
Biceps brachii (prime mover, moderate emphasis); Brachialis (prime mover, moderate emphasis); Brachioradialis (prime mover, moderate emphasis)
Scapula elevationsecondary action
Trapezius (synergist, moderate emphasis); Levator scapulae (synergist, low emphasis)
Spine extensionsecondary action
Erector spinae (stabilizer, high emphasis); Multifidus (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis)

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.