Single-Arm Clean
Explosive pull to rack position
Full BodyIntermediatePowerClean
At a glance
| Muscles worked | Primary: Full body |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Power · Clean |
| Sets & reps | 3 sets × 8-10 each arm |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hinge and grip with one hand
- Step 2: Explosive hip drive
- Step 3: Pull and rotate bell to rack
- Step 4: Stand tall
- Step 5: Lower and switch
Equipment
- Kettlebell optional
Coaching tips
Benefits
Explosive pull to rack position
Common mistakes
Poor timing
Make it harder
Smooth catch
Make it easier
Dead clean
Breathing
Explosive exhale
Build a workout with this exercise
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.