Kettlebell Power Clean
The Kettlebell Power Clean is a dynamic, full-body exercise that builds explosive strength by lifting a kettlebell from a hanging or floor position to the 'racked' position at your shoulder. It primarily targets the posterior chain and hips while teaching coordination and impact absorption.
Because power cleans require high neurological output and precise timing, the AI monitors your RPE and set performance to detect fatigue before your form breaks down. If your HRV or sleep data indicates lower recovery, the app may adjust the volume or intensity to ensure you maintain explosiveness without risking injury. Over time, the AI learns your strength curve to recommend the optimal weight that maximizes power output without compromising the delicate 'catch' mechanics.
Form Cues
- Hinge at the hips and keep a flat back during the setup
- Drive your feet aggressively into the floor to generate upward momentum
- Keep the kettlebell close to your body like you are zipping up a jacket
- Punch your hand through the handle quickly to catch the bell softly
- Absorb the impact by dipping your knees slightly as you rack the weight
- Don't pull with your arms before fully extending your hips
- Don't let the kettlebell swing far out in front of your body
- Don't grip the handle too tightly during the transition phase
- Don't lean back excessively to hoist the weight up
- Don't let the kettlebell slam onto your forearm
Common Mistakes
- Muscling the weight up with biceps
- Casting the bell away from the body
- Banging the forearm during the catch
- Rounding the back during the setup
- Landing with stiff legs
Muscles Worked
This exercise generates power primarily through the glutes, quadriceps, and hamstrings during the explosive hip drive. The anterior deltoids and upper back assist in guiding the weight upward, while the core and erector spinae provide essential stabilization to catch and hold the load safely in the rack position.
Primary
Secondary
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