If you want to master kettlebell training, build a wicked strong and explosive full body, and start doing more kettlebell workouts, you need to learn the essentials. The kettlebell clean, snatch, and swing are considered the BIG 3 of kettlebell training and are a MUST LEARN for anyone getting into this style of training (or just trying to be more athletic). These moves don’t just strengthen your core, they create a powerful and explosive full-body machine that enhances strength, endurance, and power. This carries over into other exercises and real world strength. Not only that but once you have all of these dialed in you can build out some pretty awesome kettlebell workouts. So let’s break down each these exercises and learn how to perform each one.
The Big 3 Kettlebell Exercises
The Kettlebell Clean
Primary Muscles Targeted: Back, Core, Shoulders, Glutes, Lats
The kettlebell clean is THE MOVE to learn to build on your training and segue into more advanced kettlebell moves. It combines power, strength, and coordination, making it a must have in your training toolbox.
How To Perform It:
Start with the kettlebell on the ground in front of you, feet shoulder-width apart.
Hinge at your hips and grip the kettlebell with one hand.
Drive through your heels and explosively extend your hips to bring the kettlebell upward.
Guide the kettlebell into the rack position (resting on your forearm and bicep) with a quick rotation of your hand.
Lower the kettlebell back to the ground or repeat the movement.
Common Mistakes to Avoid:
Don’t let the kettlebell smash onto your forearm. Use your hips (it’s all in the hips) to generate power and guide it smoothly into front rack.
Avoid over-gripping the handle, keep your hand relaxed at the top of the clean to allow a smooth rotation and catch.
Training Tip: Think of the clean as a vertical zip. Keep the movement close to your body for maximum efficiency and control.
Benefits of Kettlebell Cleans
Core Stability: Every step of the clean engages your core, demanding balance, coordination and strength.
Explosive Power: The hip drive builds explosive power essential for building athletic performance.
Versatility: The clean transitions seamlessly into presses, squats, and snatches, making it a foundational move.
The Kettlebell Snatch
Primary Muscles Targeted: Shoulders, Lats, Glutes, Back
The kettlebell snatch is the ultimate display of power and athleticism. It’s a dynamic, full body exercise that builds strength, endurance, coordination, and overhead stability.
How To Perform It:
Start with the kettlebell on the ground between your feet.
Hinge at your hips, grip the kettlebell with one hand, and pull it back between your legs.
Explosively extend your hips to drive the kettlebell upward in a straight path.
Punch your hand through at the top and lock out your elbow with the kettlebell overhead.
Lower the kettlebell back to the start position with control or back through the legs and to the top again.
Common Mistakes to Avoid:
Don’t let the kettlebell slam onto your wrist. Use a smooth upward punch motion and lots of hip drive to guide it into the top position.
Avoid excessive swinging. The trajectory of the kettlebell should be almost vertical, don’t let it get far away from your torso.
Training Tip: Keep your grip loose and let the kettlebell move naturally. Think about projecting force upward, not outward.
Benefits of Kettlebell Snatches
Cardio/Conditioning: The snatch is an incredible test of endurance and stamina.
Core and Shoulder Strength/Stability: Stabilizing the kettlebell overhead demands immense core and shoulder engagement.
Athletic Power: The explosive hip drive improves athletic performance in sports and functional movements, plus feels really cool.
The Kettlebell Swing
Primary Muscles Targeted: Glutes, Hamstrings, Lats, Back, Shoulders
The kettlebell swing is the king of all kettlebell exercises. It’s simple, brutal, and crazy effective at building strength, power, and endurance.
How To Perform It:
Stand with your feet shoulder-width apart, kettlebell on the ground about a foot in front of you.
Hinge at your hips, grip the kettlebell with both hands, and pull it back between your legs, close to your crotch.
Drive through your hips to propel the kettlebell forward and upward (not outward) to chest height, it should float at the top.
Let the kettlebell fall back naturally and repeat for reps.
Common Mistakes to Avoid:
Don’t squat into the swing! The swing is a hip hinge, not a squat, think RDL not squat.
Avoid lifting the kettlebell with your arms. The power should come from your hips.
Training Tip: Keep your core tight and glutes engaged at the top of the swing (think jumping without your feet leaving the ground). Stand tall at top, shoulders back, spine neutral, not hyperextending.
Benefits of Kettlebell Swings
Core Power: Every swing engages your core, teaching you to stabilize through dynamic movements.
Explosive Strength: The hip drive builds explosive power that’s great for athletic performance.
Cardio/Conditioning: The swing is a high calorie burn exercise, making it awesome for fat loss and conditioning.