Kettlebell Clean

How to do it

1. 1

   Stand with feet hip-width apart, kettlebell on the floor between your feet — grip the handle with one hand and hinge into the starting position.

2. 2

   Breathe out as you drive your hips forward to swing the bell upward — as it rises, guide it in a tight arc so it lands softly in the rack position on your forearm at shoulder height.

3. 3

   The bell should rest against your forearm without slamming — your elbow is tucked close to your body at the top.

4. 4

   Breathe in as you let the bell swing back down between your legs — that's one rep. Repeat.

Where you should feel it: Your glutes, shoulders and grip.