Kettlebell Moves: Lunge Clean

If you like the kettlebell lunge clean then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Legs
  • Glutes
  • Core
  • Forearm
  • Bicep
  • Back

The kettlebell lunge clean combines two foundational movements, the lunge and the clean, into an extremely intense, fun, and challenging exercise.

Master the regular kettlebell clean before attempting the lunge clean.

Lunge Clean

  1. Set up in a lunge stance, with the forward knee behind the forward toes, and on the ball mound of the back foot.
  2. As with a regular kettlebell clean, internally rotate the arm that is holding the kettlebell so that the thumb is pointing back towards your body.
  3. To perform the clean, you’ll drive into the front leg, and simultaneously pivot on the back toes. Externally rotate the kettlebell holding arm and allow the kettlebell to wrap around the wrist and come to a stop in the rack position.
  4. At the top of the movement, the body should be centered with the legs out wider than shoulders width.
  5. Reverse the clean and pivot back onto the rear toes while you lower the kettlebell down beside the forward leg.

Tips

It’s really important to pivot on the toes of the back foot. You want the shin and the foot to turn together as a single unit. Planting the rear foot flat  instead of pivoting on the toes can result in a torque the knee into an unnatural twist.

The upward momentum is derived from the forward quadriceps as opposed to the hips as in a regular clean.

Keep the head and chest up!

Keep a relatively loose grip in the hand to allow the handle to move freely. This is the key in getting the kettlebell to wrap around the wrist instead of flipping over and banging into the forearm.

kettlebell lunge clean exercise

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