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Kettlebell Gorilla Clean Exercise

Kettlebell Gorilla Clean Exercise

Written by
July 12, 2016
Updated May 15, 2020

Kettlebell Gorilla Clean Exercise


The Gorilla clean is a powerful exercise that will strengthen your lower and upper body simultaneously. The constant tension on the quads combined with the rhythm of the alternating cleans makes this a great movement for athletes or anyone looking to build strength and stamina. It is extremely useful for building a gorilla grip as well.

Step 1: Double deadlift a pair of equal size kettlebells.

Step 2: Clean one of the bells to the rack position leaving the other in the hanging position.

Step 3: Dip slightly and using that movement to start the cleaning of the arm that’s hanging.

Step 4: As the bell starts to come up unravel and drop the bell from the rack position catching it at the bottom with another dip.

Step 5: Repeat with this rhythm.

Tips and Safety: Use a pair of light bells that you can control very easily. Start slowly by cleaning one bell up and resting for a second. Then repeat. Once this feels comfortable you can move quicker through the movement. Time your breathing so that you exhale at the point of exertion (as one bell comes up). Maintain a long spine and proud chest throughout the exercise.

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