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Online Exercise System

Exercise: 1KB Single Arm Clean

person doing 1KB Single Arm Clean
person doing 1KB Single Arm Clean
person doing 1KB Single Arm Clean

Primary Muscles:

  • Hamstrings
  • Gluteals

Secondary Muscles:

  • Quadriceps

Body Area:

  • Legs
  • Glutes

Movement Type:

  • Explosive
  • Core (Rotary Stability)

Equipment:

Training Category:

  • Resistance

Proper Steps: 

Begin with a single arm KB Swing (refer to KB Single Arm Swing)
As the KB leaves your hips, 'Clean' it into the 'racked' position by rolling it around the thumb side of your wrist
Swoop your elbow under the KB, gently catching the KB on the triangular space created by your arm and shoulder, finishing with your elbow pointed forward.
Un-rack the KB by rolling it around the pinky side of your wrist, gently catching it with your hips like the bottom of a KB swing