Workouts
KB-I1·Kettlebell EMOMs

Clean & Squat

15 min1 KBIntermediate
Every minute on the minute
  • 1
    KB Single-Arm Clean Left
    Hip pop, pull close, catch in rack
  • 2
    KB Single-Arm Clean Right
    Mirror the left, snap hips
  • 3
    KB Front Squat
    KB in rack position, elbows up
Coach tip

The clean is a skill - use hip drive, not arm pull.

How to do it · Why it works
clean

Teaches the hip drive needed for power. Gets the KB to the rack for presses and squats.

  1. 1.Hike the KB back like a swing
  2. 2.Snap hips, pull the elbow into your ribs
  3. 3.Spear your hand through the handle as it rotates
  4. 4.Catch in the rack - KB on the forearm, no banging
  5. 5.Lower by guiding it back into the swing path
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