Primal Foundation | Proper Kettlebell Clean | Eric Leija

I get asked questions all the time about the notorious kettlebell clean, it's a staple of my training, a classic that kills!
That being said it's easy to do some damage to your wrists if you aren't performing this movement right, I'll be breaking down the do's & dont's in this first episode of primal foundations.
I'm working hard to adapt videos for you all to participate in at home! Be sure to subscribe as I will be releasing a bunch of workouts and instructional like these to get you all moving!
And for those of you ready to take your kettlebell mastery to the next level and flow like me should check out my primal kettlebell course.
Filled with in-depth movement breakdowns like this one and topped off with a 4-week Kettlebell Program to test your knowledge and skill.
Let's get it!
Primal Kettlebell Course 👉 bit.ly/2UP991W
8-Week Single Kettlebell Workout Program 👉 bit.ly/3aV7qha
The supplements and fitness equipment I use to train are available at www.onnit.com/eric Use code “primal” to save 10% off your order. Let's get it 👊🏽

[@RealCoachMustafa]

I think I watched about 6 or 7 videos to try to figure out why I keep banging my wrist. You're the only one to explain that the bottom of the bell never faces the sky. Now I can finally do it right!

[@EricLeija]

YES! It's only upward and onward from here! For more workouts be sure and check out my available programs EricLeija.com/Video-programs or my Primal Fit App Subscription EricLeija.com/workout-subscriptions

[@vincec727]

Finally someone does this nice and slow. thanks

[@on0the0lamb]

“Imagine clenching a large book under your armpit and then zipping up your jacket” 👈🏻 This instruction and 👆🏻 this video helped me master this movement.

[@chrislevi1079]

The fact that you referenced one of my favorite childhood movies is gold!

[@EricLeija]

HAHAHAHA Let's GOO!

[@paulbrereton4137]

Freakin wow!!! I've seen tons of demos of that movement, but never that well explained. Kudos to you Eric!!!! 👍 😊 👍 😊

[@EricLeija]

Glad it was helpful!

[@maulstar1]

Best description on a kettlebell clean I’ve heard yet.

[@tdpjms]

Dude my guy! As soon as you said row motion and tight to the body, no more sore wrists! 👏

[@EltechYT]

Despite that this a few years old video, thanks for your detailed and slow demonstrations. I been cautious with certain kettlebell exercises due to my wrists are prone to easy injuries. I liked how you explained this exercise, and the slow pace then perform the exercise at the end. It makes more sense now how to do this correctly and prevent injuries to the wrists and our forearms. I had my oopsie moments with some of my kettlebell exercises in the past and I knew something was wrong, such as my wrists and I do recall my forearm getting smacked at times. I did not find enough videos that were really explaining kettlebell forms slowly until I accidently found your video. Yours has been the best explanation and demonstration so far and I will have a slightly less fear now to perform this properly. Thank you Eric, and God bless you!

[@bak1386]

Best tutorial on this. I've been avoiding cleans for this reason as I'm sure many people do. You're workouts are really helping me get back in shape man, very motivating

[@Sellouth]

Very good teaching

[@FranciscoJavierOutdoors]

Out of all the KB clean tutorials I've seen this one helped me stop slamming my forarm. The biggest thing that helped was the starting position, placing the handle in an angle on the floor giving the wrist enough rotation, that way there's some torque on the way up. Can't really torque the wrist/forarm if the handle is placed horizontal or vertical which ive seen other tutorials say. I just have to work on keeping my wrists aligned or flexed, but as far as the forearm slamming it's gone! Thanks man!

[@meccalane5769]

Best tutorial! I’ve never had issues with my wrist or the KB slapping my forearm because I learned this method!

[@EricLeija]

Glad you enjoyed it! For more tips and workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟

[@xcal123]

thank you for referencing Over the Top. Best. Movie. Ever! (turns cap to the back, drops mic, walks away)

[@Bigcouz666]

Dude I’m like 7 months into training. I had zero idea what I was doing videos like this made me successful!! Thank you for the assistance bro.

[@EricLeija]

Great to hear!

[@SuperAgencyman]

Best explanation I've seen yet.

[@shreerangthergaonkar6877]

This is the correct way to achieve the rack position and indeed very well explained !!!!

[@EricLeija]

👊🏽💪🏽

[@kashirinworkout]

Excellent 👍 I rarely see foreign bloggers correctly holding a kettlebell on their hands. Many do not stick their hand into the arch and get a load on the joint. You have a great hold.

[@emilygooding]

This was the best KB clean tutorial I've seen! Thank you :)

[@EricLeija]

You da best! Would love to have you training on the Primal Fit App! For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟

[@ruipinho5891]

I´m just starting with kettlebell training and searched a lot of videos and instructions on how to clean, nowhere I found a better explanation. The way you explained in slow motion helped me a lot. Thank You!

[@drewtamales5999]

Great video! This is a super intuitive explanation that most videos don’t even go over. Killing cleans and snatches now

[@josephbrown7142]

Thanks I will practice your technique.

[@bencleland5350]

thank you so much for this video! I've seen so many KB clean tutorial videos, but this is by far the best. thanks again.

[@pfqtwo9505]

That actually help a lot. Never actually paid attention to how others did it correctly. I’ve been think that enjoy working with kettle bells but may have to quit cause of the pounding on my wrist. Game changer.

[@jamesmonk8208]

Best KB Clean instruction I've seen on here! Thank you!

[@HuyenTueDao]

This is such an awesome breakdown. Really loved the way you explained all the different parts of the clean and I loved using the other hand as a way to understand the rotation.

[@AndreyAdison]

The best explanation I’ve seen so far. Helped a lot. Thanks man

[@stardresser1]

EXCELLENT. Fantastic reasoning and detail. Best I've seen

[@330Buckeye]

Excellent explanation! Thank you!!

[@rakinsey]

I second the prior request for detail on how to do a proper snatch. I started working out with kettle bells a few months ago, using many of your flows and complexes. Seeing great results and loving it but I also developed lateral elbow tendinitis. Watching the clean video I was letting my wrist bend which i’m thinking may be a primary contributing factor to my elbow problem. So would love to see a similar video on proper snatch technique

[@EricLeija]

The snatch tutorial will be here soon 😎

[@yogadanrauck41]

Great tips! Excellent tutorial.

[@RSN1748]

good vid. just getting into kettlebells so this is great

[@stansdad1]

Some people do a swing but this video shows like a row/ deadlift which is a lot better

[@natethegreat9967]

I agree the swing with a clean feels so uncomfortable. Row/deadlift feels much more efficient.

[@kelianetulsa]

Bom... Não tinha pensado nisso! That's great!

[@jess5522]

Excellent tips!!

[@CarmineCroons]

Excellent demo of a correct kettlebell clean. Thanks brother.

[@DunjaLife]

Thanks! You are excellent teacher

[@sweetvuvuzela4634]

Superbly explained dude ❤❤well done much appreciated

[@EricLeija]

Appreciate the love and support! Thank you so much 😀 For more workouts be sure and check out my available programs EricLeija.com/Video-programs or my Primal Fit App Subscription EricLeija.com/workout-subscriptions

[@igisablegreen]

WoW that was the best explanation I’ve ever seen for a KB clean! Thank you!

[@EricLeija]

Wow, thanks! Plenty more coming in the series!

[@SuperDayv]

Thank you for this video! The KB Clean seemed so difficult to learn, but this breakdown made it all very clear.

[@EricLeija]

Glad it was helpful!

[@lincolnhosking2100]

I love the Over The Top reference.

[@isthi000ify]

Best explained ever 👏 👌 🙌 💯

[@aafgahfah]

Really really helpful thank you

[@JayZen83]

Great explanation, thank you! Any chance you can do a video detailing how to do a proper snatch?

[@caseyoneill7138]

I was just going to ask the same thing. I think the snatch hurts the wrists even more.

[@EricLeija]

Have one in the works, it will be a part of the primal foundation series! 💪

[@mrhyde9063]

Very detailed but clear at the same time, very professional. You sir deserve more subscribers

[@EricLeija]

I appreciate that!

[@countlessbathory1485]

Dude you're the best I'm pretty sure I the technique down so thanks.

[@14anjuli]

Fantástica explicación para mejorar nuestras rutinas con una buena ejecución del clean y el agarre. Gracias maestro Eric desde Barcelona

[@thomasridgeway2310]

I just bought a bunch of kettlebells- and I noticed my watch was potentially compromised. I changed it to his inward wearing style also!! That’s a small tip to give people!

[@EricLeija]

Thanks for sharing!

[@ReaperXC]

Over the Top!

[@KarateRustamRoshchin]

Nice practice 🤝🎯💥

[@EricLeija]

🙏🙏🙏

[@AJandGeorgie]

Love this breakdown bro!! You’re an amazing coach 🔥🔥🔥🙌🏽

[@EricLeija]

Appreciate it!!

[@mohamedshiraz4671]

Thanks Eric. This is what I have been looking for

[@EricLeija]

Awesome, plenty more where this came from!

[@jamesmklotz9285]

Thanks for the reminder. Great instructional vid.

[@EricLeija]

Glad it was helpful!

[@M-a-k-o]

Eric, you are the man! Great tutorial. Take care👊

[@EricLeija]

Happy to help!

[@TheSwayzeTrain]

Very informative video with simple cues. Thanks.

[@EricLeija]

Glad it was helpful!

[@yadda1972]

Awesome... thanks dude

[@EricLeija]

Happy to help

[@rhobanuel]

Awesome tutorial! Thank you

[@EricLeija]

Glad it was helpful!

[@Jagdell]

Awesome, very good "how too"

[@TrueFallacy]

Dude, this is so great, thank you

[@EricLeija]

Sure thing!

[@adamantiumrage]

You got me at the over the top reference 😂

[@richleisy7857]

Great instruction - nicely done!

[@EricLeija]

Thanks for sharing your feedback! Happy to hear this... For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟

[@labryantaskins8137]

Extremely Helpful 💯

[@EricLeija]

Glad to hear!

[@gnawty4662]

Thanks for the tips Eric! I’m New here

[@ATOMark]

What a great tutorial! Does the same steps apply for a swing to clean?

[@cynamd]

A Ha!! I to have been avoiding cleans to spare my wrist!

[@EricLeija]

Don't do that! Just get the right technique down! You got this

[@Si-pg7jo]

Thank you

[@EricLeija]

You're welcome!

[@Krispity311]

Great tutorial. Are you RKC cert? I got a ton from their courses. The kettlebell is my favorite tool by far. Technique is super important, but at the end of the day it came down to consistency for me to build tolerance around the wrist area, just like anything else. Some pain will be endured, which is why the Russians are bad ass. Good luck Eric

[@magicalunicorn5853]

Thanks just learned how to do this right!!! Can you teach the overhead one?

[@EricLeija]

Sure thing!

[@sunnyditta4810]

bravo..... 👏 👏 👏 👏 👏🎒🎒🎒 Is in Session peace and blessings to you sir.

[@bakedapplepie]

Brb. Gotta go watch Over the Top.

[@elielacosta5078]

Hey Eric , can the 45 degree angle look different with a kettlebell that has a thicker handle?

[@leerod3114]

Can you raise your arm once you are done with step 3?

[@rj5822]

"Don't hurt your wrist" you can also run the risk of having some shoulder impingement. Have been dealing with that for 7 months now. Thankfully I would say my mobility is getting back to about 80%

[@randycerteza9704]

@EricLeija How many KGs is the bell in this video?

[@Namib1983]

Eric, thank you for the explanation. Added those into my work of 500m Row + 6 heavy KB cleans for 10 rounds this morning. Was a solid burn. Ive got a question for you though. I track my heart rate and calories with an apple watch but my band still gets in the way when I put the watch on the underside of my wrist. Do you mind sharing which band you use? Ive been looking for something similar with the cross over velcro but haven't found any. Thank you again.

[@EricLeija]

I like the Whoop 3 strap!!

[@dominicb3048]

Hi Eric, you are the only youtuber (as far as i know) who teaches the clean with a row instead of a swing. Could you please explain why you prefer the row?

[@jasonharrison5765]

He's not the only trainer to do this, its called a dead clean. I've seen other trainers do this. I've seen strongfirst trainers teach dead snatches also, because taking the swing out of the process makes getting down the positional aspects of the techniques easier, making it easier to process and practice. Once you're confident you just add the swing in afterwards.

[@michaelspedding9539]

Too many coaching cues - but I like it!!

[@EricLeija]

Use what works best for you... some people may need more cues than others! Appreciate the love and support

[@craiglinton5941]

I'm chuckling here. I don't know if it's my Bowflex adjustable or if it's just me, but unless I go real slow it's slamming. Maybe because I'm old, frail, and weak, haha! But even on the 8 lbs. trying to learn the technique, it's still somewhat slamming. It's like the weight needs to make contact with the forearm quite a bit before final / rack position -- while that forearm / wrist is still turning? Then again, maybe I should try with a heavier weight, but is it ok to go slow until technique is mastered? Edited: I think I see a flaw in my technique. I was leaving my arm completely straight until my legs were straight. At that point, it was all arm - basically two (incorrect) movements: all leg, then all arm.

[@jonathanedwards3535]

thank you I have been doing it wrong for years and be safe

[@EricLeija]

💪

[@basslinger]

Where can we score some of those shorts

[@EricLeija]

www.ericleija.com/category/merch Use code YT10 at checkout to save 10%

[@josemiguelmandolesi4199]

💪💪👏👏

[@luisdejesus7871]

My apologies if I missed this, but how much weight are you using? And how much would you recommend for beginner, intermediate and advanced?

[@figure807]

Standard kettlebell advice is 16kg->24kg->32kg and beyond. Technique is more important than weight; you can muscle up a 16kg but if your technique is poor you will never handle a 24 or 32kg properly.

[@luisdejesus7871]

@@figure807 Thanks for your reply.

[@EricLeija]

Here is a blog I wrote about this topic 💪 www.ericleija.com/what-kettlebell-weight-should-i-use/

[@Panthercholo]

Oh, that's how you do it...!

[@EricLeija]

🙌

[@Panthercholo]

@@EricLeija Amigo, after this quarantine come up to the Bay Area and come train at my gym.

[@bbrkhan4321]

"Zipping up a jacket" - Thanks to Athlean X for coining this analogy about 7 years ago: kzbin.info/www/bejne/op3Mg5mVmZuAesU

[@stefanopallini814]

🔝👍🔝

[@iamtrillahd]

Now how do I prevent kettlebell blisters LOL

[@digdevdas]

Nice ! Wait a min, all the prior comments are 2 YEARS AGO… i wonder whoz gonna read my comment 😂

[@EricLeija]

Read 🤓

[@FikileNtuli]

Am here because i broke my wrist yesterday 😩

[@LuggageChestHead]

Your switching from the wrong order to the right during explanation: There is no bent over row, you extend the body an lift the weight with your glutes and hipdrive. THEN you use the explosive momentum, bent your arm and slip into the rackposition while your upright.

[@EricLeija]

LuggageChestHead yes you are correct that is one way of teaching it but I have had 100x more success rate teaching this way with people new to kettlebell training without destroying their forearms! I sometimes explain how you just did but very rarely. “Hipdrive/explosive” doesn’t make sense to a lot of people. This is a way everyone can start working with the bells without having to have extensive training/athletic background. I’m trying to make it more accessible. Either way, there is no wrong or right way, this way has just yielded way more successful attempts 👊🏽

[@suncard19]

Does anyone do these while wearing an apple watch?

[@mitsu7909]

No hay manera de que me salga así 😔

[@leFoodeater]

Next video - snatches?

[@EricLeija]

Yep its on the way already!

[@MacD2029]

Arm should be tucked in to the body not flared out as your doing

[@ColocasiaCorm]

Kettlebell is terrible for v taper.

[@mykiman5955]

Probably about 5mins too long

[@iamtrillahd]

CRUCIAL VIDEO

[@audaxxi1537]

your technique is deeply flawed. keep your arm attached to your body. as the master said it-this is the broken arm pose

[@gripandhikekettlebells]

Not a KettleBell clean. You're doing a dead clean. You put too much emphasis on power. It's about. Your wrist advice totally wrong. Check Denis Vasilev or any KettleBell competitor for the real truth on how to clean.

[@dogrescuer1321]

No he's not for beginners like me and a lot of us.

[@chinwenduachonu367]

Amazing explanation🫱🏽‍🫲🏾