No-Pain Kettlebell Cleans  

To clean the kettlebells without banging your forearms or hurting the skin on your hands, follow the the ABCs of kettlebell clean exercise technique. Add a few sets of cleans to your workouts to produce great cardio, muscular endurance, leg, posterior chain and bicep strength. But skip the hand tears and bruised arms. There's no benefit to added friction in your hands and clunky kettlebell clean catches. Practice the A-B-C's.
A: The Perfect Crescent-Shaped Swing. Control the trajectory so the kettlebells travel upward and close to your body.
B: The Perfect Hand Insertion. This is where you actually catch the kettlebells, and the key to not banging your arms! Quickly let go of the handles and spear your whole palm through the window until your forearm meets the kettlebell. The key is to do this as the kettlebells are still moving upward.
C: Guide Elbows to Hips. Reframe your thinking; you've already "caught the kettlebells" at the apex of your crescent-shaped swing; now aim to land your elbows on your hips or torso and the bells will follow softly into the rack position.
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