Clean With One Arm

Exercise Tips

  • Control the weight
  • Do not lean forward, keep your back flat

Clean With One Arm

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings and biceps.

Muscle Group

Quadriceps, Hamstrings, Biceps


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps, Hamstrings, Biceps

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart. Hold a kettlebell by the handle with your right hand, palm facing in. Bend your knees and squat down like you are going to sit on a chair, resting the kettlebell on the ground between your feet. Hang your other arm straight down at your side.

  1. 1 Exhale and drive up to a standing position, while simultaneously lifting your elbow straight up, bringing the the kettlebell past your hips and up in front of your shoulder. At the peak of the motion, both the bottom of the kettlebell and your palm will be facing away from you, and your elbow will be tucked back into your side.
  2. 2 Inhale and slowly return back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

Leave a Comment

You must be logged in to post a comment.