Learn to Kettlebell Clean—Avoid Blisters

Name: Learn to Kettlebell Clean—Avoid Blisters
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 3/2025

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

4 sections • 33 lectures • 1h 45m 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 course1:41
A quick explanation on how to use this course and what you can expect.
Interaction and Questions Answered0:20
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 is not a 'do this and then you end up here' course, in this course, I will explain why, how, when, and everything that happens in between. I will cover all the important things that will take you to the next level of kettlebell training. You'll get access to over a decade of kettlebell experience in this course.

The kettlebell exercises covered in this course are the most injury-prone ones in kettlebell training and after you understand how to perform them correctly you can also start using them safely and without annoyances in your kettlebell workouts.

No more:

Ripped hands
Bloody hands
Bruising
Injured biceps
Sore wrists
Painful shoulders

And a serious reduction in calluses.

I will spend a considerable amount of time explaining the kettlebell clean and then I will also include lots of content on how to workout with the kettlebell clean. You'll be able to use the kettlebell clean to create strength, work your cardio, and to transition to other kettlebell exercises. The kettlebell clean is the number one exercise that everyone enthusiastic about kettlebells needs to learn, no matter what the goals of kettlebell training are. Being able to perform this exercise without ripping your hands, banging your wrists, injuring your biceps, and performing it efficiently is going to take your kettlebell training to the next level. Being able to clean effortlessly is going to shine through in your press, your jerk, and so much more.

This is also the one fundamental exercise if you want to get into kettlebell sport and do long cycle clean and jerk for which I will also include some videos.

I'm not going to lie to you and tell you that this is a high production video project, because it's not, not when it comes to money. But it is when it comes to effort and content. The video is shot during one of my 3-day mountain hikes with the kettlebell, there will be sounds of the water flowing wildly next to where I'm filming and there will be some wind in the microphone too.

So, if it's more important to have a high production video with crystal clear audio that is shot in a crisp looking studio, then this course is not it. But if you're after quality, passion, and original content that will help you understand one of the most important kettlebell exercises and some of its variations, then come and join me.

Hope to see you soon.

Taco Fleur from Cavemantraining

Please note that our Udemy courses provide you with knowledge, and in some cases allow you to obtain a certificate of participation. These courses are not the same as the ones offered on our website. The courses on our website include coaching, assessments, exams, additional books (in some cases), and certification, all aimed at trainers or kettlebell enthusiasts that are serious about their education.

Who this course is for:

At-home kettlebell enthusiasts
Crossfitters
Kettlebell trainers

Learn to Kettlebell Clean—Avoid Blisters

What you'll learn

Explore related topics

Course content

Introduction5 lectures • 5min

Kettlebell Exercises16 lectures • 1hr 2min

Kettlebell Workouts9 lectures • 32min

Bonus Lecture3 lectures • 5min

Requirements

Description

Who this course is for: