Exercise Library
OlympiccompoundUnilateral

KB CLEAN

Spartan Standard — 300WOD helmet mark

Kettlebell clean to the rack position. Develops hip power and the rack catch.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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300WOD on YouTube

HOW TO PERFORM

  1. 1

    Hike the kettlebell back between the legs.

  2. 2

    Drive the hips forward explosively.

  3. 3

    Guide the kettlebell into the rack position — resting on the forearm.

  4. 4

    Stand tall in the rack.

  5. 5

    Lower and repeat.

THE STANDARD

Kettlebell caught cleanly in the rack position. Full hip extension. No banging on the forearm.

COACHING CUES

Hips drive the bellGuide into the rackStand tall

COMMON MISTAKES

  • Swinging the bell wide.

  • Catching with a bent wrist.

  • Not achieving full hip extension.

SCALING / SUBSTITUTIONS

  • Kettlebell swing to build the hip drive.

  • Reduce weight.

300WOD APPLICATION

The KB clean is a Hoplite through Spartan kettlebell movement.

RELATED EXERCISES

Kettlebell Swing
Hinge
KB Press
Push
KB Long Cycle
Olympic

MOVEMENT DETAILS

Movement Category
Olympic
Movement Type
compound
Equipment
Kettlebell
Primary Muscles
GlutesHamstringsTrapezius
Secondary Muscles
QuadricepsAnterior DeltoidsAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
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