Kettlebell Clean
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PrimarySecondaryTertiary
Muscles worked
GlutesSecondary · 70%
TrapsSecondary · 50%
BicepsTertiary · 30%
Equipment
Kettlebells
How to log the weight
Per kettlebell
Log the weight of one kettlebell.
Recovery window
~72h for the primary movers
Glutes~72h
Traps~54h
Biceps~54h
Programming notes
Kettlebell Clean spreads its load across glutes, traps and biceps without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.