GymPlan AIOne-Arm Kettlebell Clean
One-Arm Kettlebell Clean is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your glutes, lower back, shoulders and traps.
How to do the one-arm kettlebell clean
- Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
- Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- Return the weight to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialOne-Arm Kettlebell Clean alternatives
Exercises that train the same main muscle, including options with other equipment.
Romanian DeadliftBarbell · Intermediate
Dumbbell CleanDumbbell · Intermediate
Natural Glute Ham RaiseBodyweight · Intermediate
Smith Machine Hang Power CleanMachine · Intermediate
Kettlebell SwingKettlebell · Intermediate
Ball Leg CurlOther · BeginnerFAQ
What muscles does the one-arm kettlebell clean work?
It mainly works your hamstrings; your glutes, lower back, shoulders and traps assist.
How many sets and reps of one-arm kettlebell clean should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the one-arm kettlebell clean good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.