Description of the Kettlebell Clean RKC

The kettlebell clean is one of the fundamental exercises that you need to master before you cruise into more advance kettlebell exercises. RKC -- Russian Kettlebell Challenge -- technique is different than other techniques, such as Crossfit or Girevoy, because it focuses on the lockout position where your hips are completely extended and your buttocks, quadriceps and latissimus dorsi are at their highest tension. Work with a qualified kettlebell instructor for a couple of sessions so that you'll get feedback and proper guidance if you are new to kettlebell training.

  1. Rack It First

    • Before you learn to clean the kettlebell from the floor, get familiar with the rack position, suggests RKC kettlebell instructor Stefanie Shelton of Flexology, Strength and Fitness Club in St. Louis, Missouri. In this position, you hold the kettlebell in one hand under your chin, resting it on the meaty part of your wrist and forearm. Keep your elbow and the lower part of the back of the your upper arm glued to your ribs. Your fingers must be relaxed so that the handle rests on your hands like you're holding a portable camcorder.

    Practice the Drop

    • Once you're familiar with the rack position, proceed to the drop, which teaches you to weight shift properly and control the kettlebell's descent without hurting your shoulder and hand. With your feet about shoulder-distance apart, let the kettlebell roll away and off your forearm and wrist, allowing it to drop between your legs and hang from your four fingers. Your thumb should be pointing toward you with your shoulder and arm internally rotated. As you do the drop, push your buttocks behind you and bend your knees and torso forward slightly without rounding your spine. Then stand straight up and lift the kettlebell back to the rack position with both hands. Repeat the drop as many times as you need to be familiar with the movement.

    Bring It Back Up

    • Complete the clean by transitioning from the drop back to the rack position. Instead of muscling it up with your shoulder and arm, generate force from your lower body into your upper body with your legs and buttocks. From the drop position, exhale as you extend your knees and hips quickly, bringing the kettlebell straight up toward the back of your wrist and forearm with your elbow bent. Guide your arm and hand movement by keeping your thumb pointing along the midline of your body like you're zipping up a jacket, Shelton recommends. Keep your grip loose, since grabbing the handle would make the kettlebell flip up and bang on your forearm. Your back should be straight, and your knees and hips should be completely extended at the end of the clean. Practice the clean about four to five times per hand.

    Considerations

    • Do not do the clean if you feel pain anywhere in your body, especially in your back, shoulder, arm or hand. Keep your shoulder relaxed and away from your ear when performing the clean. Work with a weight that you can handle and practice the techniques before progressing to a heavier weight.