Most people get bruised wrists when they first attempt kettlebell cleans.
That prevents them from enjoying kettlebell training and getting great results.
But this problem is easy to fix.
You only need to follow a few simple steps.
Let's discuss them.
Tame the Arc
The biggest mistake is treating the clean exactly like a kettlebell swing.
In swings, the kettlebell travels far forward and creates a wide arc.
But cleans require keeping the kettlebell much closer to your body.
To practice this compact movement, stand at arm's length from a wall and perform cleans.
As you improve, you can move to half the distance without hitting the wall.
Elbow Position
Another mistake involves elbow position that most people ignore.
Most people keep their elbow down while the kettlebell swings around it.
Instead, your elbow must pull back as the kettlebell rises upward.
There's a drill called the gunslinger that teaches this movement perfectly.
Master this drill and your cleans will become smooth and painless.
Fast Elbow
The final piece of the puzzle is elbow speed.
Keep your elbow back while the kettlebell travels vertically.
As soon as it nears your shoulder, quickly transition to rack position.
This quick turnover makes the kettlebell land softly.
Combine all three elements for the perfect clean: vertical path, elbow back, fast turnover.