Kettlebell Swing Clean

Muscles worked by the Kettlebell Swing Clean

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Swing Clean

1. Stand with feet shoulder-width apart, kettlebell between your feet.
2. Hinge at the hips and grip the handle with one hand.
3. Swing the kettlebell back between your legs.
4. Drive your hips forward to pull the kettlebell up to your shoulder.
5. Catch the kettlebell in the rack position on your shoulder.
6. Complete reps on one side, then switch.

Form tips

• Keep the kettlebell close to your body on the way up.
• Let the kettlebell roll around your wrist rather than flipping over it.
• Relax your grip slightly at the top for a soft catch.

At a glance

Kettlebell Swing Clean in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clean
• Clean and Jerk
• Double Kettlebell Clean and Press
• Double Kettlebell Dead Clean
• Hang Clean
• Hang Power Clean
• Air Bike
• Burpees

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-swing-clean",
  "name_en": "Kettlebell Swing Clean",
  "name_de": "Kettlebell-Swing-Clean",
  "name_es": "Swing y cargada con pesa rusa",
  "description_en": "A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position.",
  "description_de": "Eine dynamische Übung, bei der die Kettlebell einarmig aus dem Schwung in die Rack-Position an der Schulter gebracht wird.",
  "description_es": "Un clean con pesa rusa iniciado desde el swing, que lleva el peso hasta la posición de rack en el hombro.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "trapezius"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "clean",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart, kettlebell between your feet.",
    "Hinge at the hips and grip the handle with one hand.",
    "Swing the kettlebell back between your legs.",
    "Drive your hips forward to pull the kettlebell up to your shoulder.",
    "Catch the kettlebell in the rack position on your shoulder.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh schulterbreit, Kettlebell zwischen den Füßen.",
    "Hüfte beugen und den Griff mit einer Hand fassen.",
    "Kettlebell zwischen die Beine nach hinten schwingen.",
    "Hüfte nach vorne drücken und das Kettlebell zur Schulter hochziehen.",
    "Das Kettlebell in der Rackposition auf der Schulter fangen.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Párate con los pies a la anchura de los hombros y la pesa rusa entre los pies.",
    "Bisagra en las caderas y agarra el asa con una mano.",
    "Balancea la pesa rusa hacia atrás entre las piernas.",
    "Extiende las caderas hacia adelante para jalar la pesa rusa hasta el hombro.",
    "Recibe la pesa rusa en la posición de rack sobre el hombro.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Keep the kettlebell close to your body on the way up.",
    "Let the kettlebell roll around your wrist rather than flipping over it.",
    "Relax your grip slightly at the top for a soft catch."
  ],
  "tips_de": [
    "Führe die Kettlebell dicht am Körper nach oben.",
    "Lass den Griff locker rotieren, damit die Kugel sanft am Unterarm landet.",
    "Erzeuge die Kraft aus der Hüftstreckung, nicht aus dem Arm."
  ],
  "tips_es": [
    "Mantén la pesa cerca del cuerpo en la subida.",
    "Recibe la pesa con suavidad, sin golpearte el antebrazo.",
    "Genera la potencia con la cadera, no tirando con el brazo."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-swing-clean-start.webp",
      "peak": "images/flat/kettlebell-swing-clean-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-swing-clean");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.