How To Do a Rotational Kettlebell Clean | Carmen Morgan

Coach Carmen Morgan takes you through a step-by-step tutorial on how to do a rotational kettlebell clean.

00:00 - Intro
00:30 - Rotational Clean
01:50 - Single-Kettlebell Press
02:41 - Alternative Kettlebell Rotational Clean
03:40 - Kettlebell Flow

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The one arm kettlebell swing is an incredibly powerful, ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. Form is crucial to ensure a safe spine throughout the movement. The one arm swing is a fantastic variation that adds a stability and core element to it with anti-rotational properties. By staying linear you work rotational power without actually rotating making it a safer movement for your spine.

Step 1: Place a kettlebell in front of you about a foot distance away.

Step 2: Maintaining a long spine and wide, proud chest, hinge and grab and pull the kettlebell back to create momentum with one hand.

Step 3: Once you reach the peak behind you snap your hips forward launching the kettlebell forward.

Step 4: Once you reach the peak of the kettlebell in front of you (about chest height) quickly pull the kettlebell back behind you staying tight between your knees and groin.

Step 5: As you downswing maintain that long spine.

Step 6: Snap your hips forward launching the kettlebell in front your repeating the motion.

Tips and Safety: Time your breathing so that you exhale at the point of exertion and inhale at the downswing. Keep your arm tight into your shoulder socket to maintain a safe shoulder throughout the movement. As you downswing keep a proud, wide chest to avoid rounding in your upper back or rotating. The last rep you should put the bell down safely maintaining the good form your just kept throughout the movement. Do not rest until the bell hits the ground.

| Benefits of Kettlebell Workouts |
If you’re not sure exactly what training with kettlebells can do for you, here’s a rundown of the selling points.

Kettlebell training builds muscle and strength like any other type of resistance training, but it’s especially good for developing body awareness and good movement skills at the same time, and that will transfer over to any other kind of training or athletic activity you’re interested in.

The kettlebell’s offset loading also ensures that virtually any exercise you do will be a core exercise, as your core keeps your whole body from getting pulled out of alignment. Meanwhile, the kettlebell’s handle is slicker and less accommodating than a dumbbell’s, meaning that your grip/forearm muscles will have to clamp down harder.

Whereas you may need several pairs of dumbbells to get a full-body workout, you can do the job with only one or two weight increments when you use kettlebells.

One of the reasons kettlebell training is so effective is that it works everything. You don’t need to think about whether you’ve done enough work for one muscle or another, because in a well-balanced kettlebell workout, you’re sure to cover them all. As discussed earlier, kettlebell training is particularly demanding of the core and the grip, so you can be sure your abs and forearm muscles will get stimulated no matter what exercises you perform.

Any full-body kettlebell workout should include some squatting, hip-hinging, pressing, rowing and rotational movements.

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[AshboBasssh]

This was so incredibly helpful! Thank you so much :)

[rzrwiresunrise]

Why is this video titled “How to do a single-kettlebell clean”? I saw a “rotational clean, ” a “rotational press, ” but no SKC.

[pumpkin]

She’s using all arm and no hip thrust with clean. Too much lateral knee movement. Maybe it’s a ligament warmup.

[hadcniwcdjcdw]

my god. she is so beautiful!! coach carmen morgen ❣

[raincruz]

Cool and creative techniques, but absolutely dizzying and distracting camera work. Makes no sense to zero in on the kettlebell and its movement instead of showing the whole frame of her body so we can see what is going on.

[shantanusapru]

People, do NOT wear the kind of shoes she's wearing while doing KB training!