Home Exercises Swing Clean

Swing Clean

Exercise Tips

  • This is an advanced exercise- it takes practice to master the movement so that the kettlebell does not swing and bang into the back of your hand
  • Keep your back flat-do not lean forward in the squat

Swing Clean

This exercise targets your shoulders and provides a moderate cardio benefit. It also works your legs and back.

Muscle Group

Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. 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, positioning the kettlebell between your knees. Hang your other arm straight down at your side.

  1. 1 Exhaling, explode up to a standing position while simultaneously lifting the kettlebell past your shoulder, keeping your arm straight the entire time.
  2. 2 At the peak, carefully flip your wrist, swinging the kettlebell behind your hand. Lower the kettlebell back down to right above shoulder level while squatting down again.
  3. 3 Inhale and return your arm to starting position.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat.