Kettlebell Dead Clean

Kettlebell Dead Clean


This exercise involves lifting a kettlebell from the ground to the chest in a clean motion, using the hips and legs to generate power. It primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back.

Muscle Group

Equipment Required

Kettlebell Dead Clean Instructions

  1. Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
  2. Bend down and grab the kettlebell with both hands, keeping your back straight and your core engaged.
  3. Stand up, lifting the kettlebell off the ground and bringing it to your waist level.
  4. As you lift the kettlebell, keep your elbows close to your body and your shoulders down and back.
  5. Once the kettlebell is at your waist, quickly reverse the movement and lower it back down to the ground.
  6. Repeat for the desired number of reps.

Kettlebell Dead Clean Form & Visual

Kettlebell Dead Clean

Kettlebell Dead Clean Benefits

  • Strengthens the entire posterior chain, including the glutes, hamstrings, and lower back
  • Improves grip strength and forearm endurance
  • Increases explosive power and athleticism
  • Engages the core muscles for stability and balance
  • Can be modified for different fitness levels and goals

Kettlebell Dead Clean Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Lower back
  • Core
  • Forearms

Kettlebell Dead Clean Variations & Alternatives

  • Kettlebell Dead Clean and Press
  • Kettlebell Double Dead Clean
  • Kettlebell Single Arm Dead Clean
  • Kettlebell Clean and Jerk
  • Kettlebell Clean and Squat