Kettlebell Clean Tutorial for Beginners: Step by Step

Name: Kettlebell Clean Tutorial for Beginners: Step by Step
Rating: 4.8 (11 reviews)

Learn proper technique for one of the most important kettlebell exercises and how to use it for workouts

Created byCoach T. Fleur

Last updated 8/2026

English

What you'll learn

One of the most important kettlebell exercises and variations
How to avoid banging of the wrist
How to avoid ripping your hands
How to workout with the kettlebell using the variations taught
How to avoid bruising
How to avoid lower back pain

Course content

5 sections • 34 lectures • 1h 43m total length

Introduction1:25
A video introduction to this kettlebell course. In this quick intro, I show you the environment I filmed the biggest part of this course in. I also like to demonstrate that this course is not your ordinary course, and I hope to bring some of my personality across. Remember, this is not just a course; this is a kettlebell adventure that will teach you one of the most important kettlebell exercises.
Introduction (text)0:41
How to use this course1:11
A quick explanation on how to use this course and what you can expect.
Interaction and Questions Answered0:11
Important0:58

19-Minute Kettlebell Pendulum Swing Video0:06
Clean Grip Transition1:05
The grip transition is one of the. most important aspects of any clean variations, pay attention to what happens in the video with one variation of the clean.
Hang versus Swing0:17
Kettlebell Clean and Variations33:05
This is the main video in which I go into the finer details of the kettlebell exercises covered in this course.
Ballistic Flight Catch and Rack1:04
This video demonstrates the most important thing that needs to be achieved in any clean variation, the ballistic flight.
Pendulum Clean1:24
This video demonstrates the pendulum clean. The pendulum clean is for endurance and involves the ankles. As you watch the video, pay attention to the ankles.
Hang Switch into Hang Clean0:45
This video demonstrates the hang switch, which is the same movement for a hang clean but used to switch from one side to the other side and then clean the kettlebell up.
Kettlebell Clean and Variations Summary3:02
A quick dot point summary of what I covered in the video.
Kettlebell Dead Clean in Slow-mo4:26
A slow motion video of the dead clean which allows you to see and analyse step by step what happens during this kettlebell exercise.
Dead Clean Tutorial1:53
A step-by-step tutorial which allows you to go through this exercise and every detail.
How to Kettlebell Clean6:52
Another video in which I cover some details of the exercises and then talk bout how to prevent lower back pain which is common reoccurrence in kettlebell training for beginners.
Kettlebell Clean In Slow-mo EXTREMELY DETAILED4:43
Another slow motion video with another variation demonstrated. You'll be able to see the most important points of the exercise and the finer little details that will allow you to prevent blisters and bruising.
The Difference Between Dead Lift and Dead Clean0:51
A quick video that shows the clear difference between one of the variations and common misunderstanding.
Hang Cleans1:06
Another video with a variation broken down and key points listed.
Gorilla Cleans1:16
A video showing the details for one of the exercise variations.
Optional tasks0:11
Kettlebell Clean Assignments

Kettlebell Workouts3:10
In this section I cover some kettlebell workouts and kettlebell combos that contain the exercises I covered prior. This is the time for you to shine and put into practise what you learned.
Gorilla Blackback Kettlebell Workout ADVANCED (contains alternating hang cleans)4:07
This demo shows a full workout in which the alternating kettlebell hang clean is used, AKA Gorilla Cleans. This exercise is a serious anaerobic cardiovascular exercise. Great to include in HIIT workouts.
300 Unbroken Clean and Jerks 20kg (contains the swing clean)3:41
A demonstration of a kettlebell combo that involves a swing clean with one kettlebell. This demo shows how you can work on endurance with kettlebells. The key is to get the most important kettlebell exercises under control first.
10 Minutes Kettlebell Clean And Jerk (2x16kg/35lbs) ENDURANCE10:04
A demonstration of a kettlebell combo (long cycle clean and jerk) that involves a swing clean with two kettlebells.
Dead Swing Clean Squat2:35
A demonstration of a kettlebell combo that involves the dead swing clean with one kettlebell.
Dead Swing Clean, Squat, and Press2:01
A demonstration of the dead swing clean, squat, and press with double kettlebell and emphasis on the drop from rack.
Double Kettlebell Flow1:55
A demonstration in slow motion of a kettlebell combination that includes the dead swing clean with two kettlebells.
Hang Clean and Strict Press0:48
A demonstration of a kettlebell combo that includes the hang clean with one kettlebell.
Hang Clean and Jerk (double kettlebell)3:21
A demonstration of a kettlebell combo that includes the hang clean with double kettlebells.

Requirements

One kettlebell

Description

This isn't a "copy these steps and you're done" course. I explain the why, the how, the when, and everything in between. You'll get more than a decade of kettlebell experience distilled into the exercises that matter most for getting to the next level.

The exercises covered here are the most injury-prone in kettlebell training. Once you understand how to perform them correctly, you can use them safely and comfortably in your workouts. That means fewer:

Ripped and bloody hands
Bruises
Bicep strains
Sore wrists
Painful shoulders

And a real reduction in calluses.

Most of the course is spent on the kettlebell clean, followed by plenty of content on how to train with it. You'll use the clean to build strength, work your cardio, and transition into other exercises. It's the number one exercise every kettlebell enthusiast needs to learn, whatever your goals, because it feeds everything above it. Clean without ripping your hands, banging your wrists, or straining your biceps, and do it efficiently, and it shows up everywhere: your press, your jerk, and more. A clean that feels effortless changes the exercises built on top of it.

The kettlebell clean is also the foundation if you want to get into kettlebell sport and long cycle clean and jerk, which I cover with some dedicated videos.

A note on production: this isn't a big-budget project, and I won't pretend otherwise. What it lacks in money it makes up for in effort and content. It was filmed during one of my 3-day mountain hikes with the kettlebell, so you'll hear water rushing nearby and some wind in the microphone. If crystal-clear studio audio matters most to you, this course isn't it. If you're after quality, passion, and original content that will genuinely help you understand one of the most important kettlebell exercises and its variations, come join me.

Hope to see you soon.
Taco Fleur, Cavemantraining

Please note: our Udemy courses provide knowledge and, in some cases, a certificate of participation. They're not the same as the courses on our website, which include coaching, assessments, exams, additional books in some cases, and full certification, aimed at trainers and enthusiasts serious about their education.

Who this course is for:

At-home kettlebell enthusiasts
Crossfitters
Kettlebell trainers

Kettlebell Clean Tutorial for Beginners: Step by Step

What you'll learn

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Course content

Introduction5 lectures • 4min

The Quick Intro To The Clean2 lectures • 3min

Kettlebell Exercises16 lectures • 1hr 2min

Kettlebell Workouts9 lectures • 32min

Bonus Lecture2 lectures • 2min

Requirements

Description

Who this course is for: