The kettlebell clean is the easiest to do, but the hardest to learn. Beginners show frustration with this as the kettlebell slams onto their forearm in the front rack position. I wasn’t perfect when first learning either, but when I finally got it I thought “why didn’t someone tell me this all along?” So I want to get straight to the point what issues need to be fixed for a SMOOTH kettlebell clean and why a solid front rack matters.
Issue #1: It’s Slamming Because You’re Death Gripping
What draws a beginner away from the kettlebell clean is the slamming effect caused from over gripping the handle. The kettlebell NEEDS to rotate around the wrist — so therefore your grip need to relax for a split mili-second to do so. This is easily taught with a light kettlebell and performing a simple curl (with no hip hinge). When performing your hands & fingers will require smooth dexterity so it can rotate. You want to think, “zip up the jacket” to keep your elbow connected to your torso as well. Once you have a understanding of this, you can perform a Deadstop Clean — all featured in the tutorial below: