Kettlebell Clean

How to do it

Swing the bell between your legs with one hand, thumb pointing behind you. Snap your hips forward and let the bell rise up your body, keeping your elbow close to your ribs. As it gets to chest height, guide it around your wrist so it lands softly at your shoulder — fist at collarbone, elbow tucked down, forearm vertical. This is the "rack" position. Pause briefly, then let the bell swing back down between your legs for the next rep.

Why it's good for runners

You catch the bell every rep instead of letting it fly free. That's the same load-absorption your legs do every time your foot hits the ground when you run — only slower, with attention, and on the upper body too.

Common mistakes

If your bicep is sore the next day, you're using your arm to lift instead of your hips. If the bell bangs the back of your wrist on the catch, guide it around the wrist rather than letting it flip over.