KB Clean Technique EMOM
kb clean technique
Every 2:00 x 6 sets
3 KB Clean reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Kettlebell
KB Clean — Kettlebell Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The kettlebell clean is a fundamental KB skill that brings a single kettlebell from the floor or swing position to the rack — a position where the handle rests diagonally across the forearm at the shoulder. Unlike the barbell clean, the KB clean requires learning to "tame the arc" of the bell to avoid the common beginner error of the bell crashing against the forearm. Once mastered, it serves as the foundation for the KB press, push press, jerk, and snatch. KB cleans appear in metcons, skill circuits, and as loading practice for heavier KB complexes.
Quick answer
The kettlebell clean is a fundamental KB skill that brings a single kettlebell from the floor or swing position to the rack — a position where the handle rests diagonally across the forearm at the shoulder. Practise KB Clean while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch KB Clean Technique
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Kettlebell Clean with Jeff Martone
CrossFit · reviewed 2026-08-06
Muscles Worked
Posterior chainTrapeziusForearmsCoreGlutes
Equipment
Kettlebell
Best For, Avoid If, and Scaling
| Best for | Developing coordinated KB Clean power through posterior chain and trapezius and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale KB Clean if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bell banging the forearm — caused by a wide arc. Keep it close to the body throughout. |
| Scaling | Lighter kettlebell, two-handed KB deadlift + upright row to build the pull pattern. |
How to Do the KB Clean
1
Stand with KB between your feet, slightly behind the heels.
2
Grip the handle with one hand, hinge at the hips, swing the KB back between your legs.
3
Drive the hips forward explosively — the bell rises from hip momentum.
4
As the bell rises, shrug and guide it close to the body.
5
Insert your elbow under the handle as it reaches shoulder height — receive in the rack.
6
Rack position: handle diagonal across the palm, elbow tight to body, bell resting against forearm and bicep.
Common Mistakes
✕
Bell banging the forearm — caused by a wide arc. Keep it close to the body throughout.
✕
Pulling with the bicep rather than using hip drive — the KB should float to the rack, not be curled.
✕
Elbow not inserted under the handle — without this the rack position is not achieved.
Coaching Tips
✓
Practice the dead clean (from floor, no swing) before adding the swing pattern — isolates hip drive.
✓
The moment of elbow insertion is the key skill — drill it slowly before adding speed.
✓
Use chalk on the forearm to track contact point — it should be near the wrist, not mid-forearm.
Scaling Options
Easier / Beginner
Lighter kettlebell, two-handed KB deadlift + upright row to build the pull pattern.
Harder / Advanced
Double KB clean, heavier load, or KB clean + press complex.
Training Examples
Train KB Clean with a Clear Purpose
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KB Clean Power Pairing
kb clean power workout
5 rounds for quality
4 crisp KB Clean reps
6 controlled Kettlebell Swing reps
Rest enough to preserve speed
Frequently Asked Questions
Why does the kettlebell keep hitting my forearm?
This is the most common KB clean error — caused by the bell taking a wide arc instead of staying close to the body. The fix: keep the elbow tight as you pull, and insert the elbow under the handle earlier to guide the bell into the rack without impact.
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