Kettlebell Squat Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Squat Clean is a full-body compound exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. Using a kettlebell, the movement begins with a hip-hinge setup similar to a deadlift, followed by an explosive drive to lift the kettlebell toward the chest. As the kettlebell becomes weightless, the lifter drops into a low squat, maintaining proper posture and control throughout. The exercise emphasizes power, coordination, and lower-body strength, making it effective for building muscular endurance, improving squat mechanics, and enhancing overall athletic performance.
How to Perform
Before performing this exercise, ensure you are familiar with the Kettlebell Deadlift and the Sumo Deadlift High Pull, as their setup forms the foundation for this movement.
Position your feet so that the ankle bones are aligned with the sides (horns) of the kettlebell.
Press your pinky fingers into your hip creases while hinging at the hips to establish a strong hip hinge position.
Grip the kettlebell, keeping the shoulder blades drawn back and down to maintain a stable upper body.
Explosively extend through the hips and knees, driving the floor away to lift the kettlebell toward the chest.
As the kettlebell reaches a point where it feels almost weightless, slide your hands down the sides of the handle.
Immediately drop into a deep squat while maintaining control and a strong posture.
Push through the heels to stand tall, bringing the kettlebell back to the chest level.
Reset your hands at the top of the kettlebell horns and carefully lower it back to the ground.
Repeat the sequence, ensuring proper shoulder engagement and controlled movement throughout each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to protect the lower back.
Focus on driving through the heels to fully activate the quads and glutes.
Maintain an upright chest during the squat portion to prevent leaning forward.
Control the kettlebell’s weight as it becomes “weightless” to ensure a smooth transition into the squat.
Avoid rounding the shoulders or upper back when lifting the kettlebell.
Use a weight that allows proper form rather than maximum load.
Ensure feet remain firmly planted and evenly balanced during the squat.
Breathe rhythmically—exhale during the lift and inhale during the squat descent.
Keep movements fluid and avoid pausing mid-transition to maintain momentum.
Warm up thoroughly, especially the hips and hamstrings, before performing the exercise.
How Not to Perform
Don’t let your lower back round during the lift or squat.
Don’t let your knees collapse inward when dropping into the squat.
Don’t lean forward excessively, keeping the chest upright.
Don’t use a weight that compromises your form.
Don’t rush the movement; avoid jerky or uncontrolled transitions.
Don’t let the kettlebell swing too far away from the body.
Don’t lock out the elbows too early during the lift.
Don’t lift with the arms instead of driving through the hips and legs.
Don’t forget to engage the core throughout the entire exercise.
Don’t neglect warming up the hips, quads, and glutes before performing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
