Kettlebell Clean Tutorial Parts 3 & 4

Here are the last two presentations covering the Kettlebell Clean technique.

If you missed the previous posts CLICK HERE for part I and HERE for part II

Part I covered the basic technique. Part II looked at the bottom portion and the breathing, this post looks at tightening the clean and also the top section.

We start with the Bottoms Up Clean.
The BUC is not just a party trick it is a valid training lift, you see being able to swing the bell up and catch it in an upside down (bottoms up) position requires mental focus, a strong grip and efficient technique.
I often find that those struggling to get the proper clean technique miraculously get it after a few of these.

Aside from the self correction benefits there are other advantages to this lift, especially for our combat athletes.
A common issue with the combat athletes is wrist pain, often from miss timing a strike on the heavy bag or worse hitting with a bent wrist. The stability and strength developed by the bottoms up clean is a huge boon to any fighter wanting to injury proof themselves.
Add a press onto the lift and you’ll stabilise the wrist further while integrating it with shoulder and core stability.

Have a look at the video:

We then move to the fourth clip in the series, dead start and hang cleans.
These are our upper back developers, these don;t rely on the hip to generate power but instead rely on the core and back to do the work. Make these a regular occurrence in your training and just watch your traps grow.

We finish with a favourite, the Alternating Hang Clean, I’ll not go into detail, watch the video and try it for yourself:



Kettlebell Clean Tutorial Part 2

This is the second part of the series covering the Kettlebell Clean.

If you missed part one CLICK HERE, better yet, subscribe to our weekly email updates and you’ll never miss anything again…..!

Anyhow, here’s part 2:

In this section we look in more detail at the bottom section of the clean and the breathing.
As kettlebells are often used for high rep sets, especially if you’re competing in Kettlebell Sport or looking to develop your work capacity, you need to get your technique dialled in tight in order to maintain good form and manage fatigue.
This drill is one used commonly by the Kettlebell Sports world to develop several attributes that allow them to throw heavy bells around with almost no effort for hundreds of reps.
Even if you don’t intend to work high rep sets and instead wish to play with heavy bells for low rep power sets, you still need efficient technique. The drill covered here is a great assistance drill regardless of your training goals.

Between each clean you will perform a number of “lazy” swings, each with a breath at the back of the swing and at the top. After the prescribed number you finish with a clean using the exact same swing and breath pattern, simply finishing the lift off with a third breath.

Why so many breaths?
Simple, multiple exhalations mean multiple in breaths which means more oxygen intake and more endurance while maintaining a lower heart rate.
Don’t be overly concerned with the in breaths, if you exhale hard you have no other option but to inhale. Allow the body to inhale naturally, you will reflexively inhale much deeper than if you tried with conscious effort.

I will say, this method is best for endurance based lifting, even with the heavier bells. If I’m lifting simply for power and low reps with very heavy bells I exhale a maximum of twice, top and bottom, sometimes only at the top.

Done after your training sets this drill is great for drilling in technique, developing a tenacious grip and building the cardio.
Watch the video for full details then go and have a play:

More on the Clean and other techniques can be found in the Kettlebell Lifting Manuals:
Level 2 Kettlebell Lifting Manual


Have you registered for Steve Cotter yet? CLICK HERE immediately for more info

Kettlebell Clean Tutorial – Part 1

The Kettlebell Clean is an essential tool in your tool box.

While it is a relatively simple movement it does have a long learning curve for many. When I think back to almost ten years ago when i was first learning it I remember banged up wrists, torn calluses and just untidy technique. It took me a while to get it right and even to this day I’m still learning and improving.

This tutorial then is part one of a series. Over the series I hope to give you all the tools to take your clean from a horribly painful experience to a wonderfully painful experience. Part one starts at the beginning and contains the most important info, subsequent parts will introduce training drills to refine the clean or to emphasise certain aspects.

Here’s the video or part 1:



If you enjoyed that, you’ll find the clean along with other techniques described and illustrated in the Level 2 kettlebell manual:

Level 2 Kettlebell Lifting Manual



10 Days Left….

…..until the first of this years Kettlebell Lifting Workshops take place.

On Sunday 20th Feb, I’ll be running both the Level 1 and 2 workshops back to back. 

Level 1 from 11am till 1pm
This covers warming up, Squats, Presses, Swings and the concept of power breathing.

Level 2 from 1.30pm till 4pm.
This covers the Clean, Push Press and Turkish Get Up, as well as improving on technique covered in level one.

Each workshop will cost €30 (wild geese members and repeats are discounted), or €50 if you attend them both.

Attending this one day will give you the knowledge necessary to train safely at home or anywhere you have access to weights, not just kettlebells.
The information taught is principle based so you will be able to take it away and apply it to whatever training you usually do.

While the workshops are about learning good technique, we will work up a sweat as we also look at styles of training and will perform a short workout using the information just learned.

Please book as soon as possible to guarantee a place, use this form:




 PS – Don’t forget we now have early morning training available every Tuesday and Thursday from 7AM. Get the day started right!

Farmers Walk Circuit

A couple of days ago I posted a workout featuring Farmers Walks.

well a few of you got in touch and asked for exercise descriptions, so I filmed a quick demo.
The video shows one round of the circuit, I’m walking back and forward so you can see the drills more clearly, usually we use the full length of the room (walking a little over 15meters) and perform a drill at each end of the room.

So here’s the video:

Now before you go thinking I invented these, here’s the T-Nation article that we took it from: