3 Types of Kettlebell Cleans: Which One Should You Train?

The kettlebell clean is one of the most important movements you can learn. It teaches you how to move weight efficiently from the ground into the rack position—where it becomes the foundation for presses, squats, and more.

But not all cleans are created equal. There are three main types of kettlebell cleans, each with its own technique, purpose, and benefit.

1. The Dead Clean

The dead clean starts each rep from a dead stop on the floor. This version builds raw strength and power because you’re forced to generate force without any momentum. It’s simple, strict, and great for learning the fundamentals.

2. The Hardstyle Clean

The hardstyle clean emphasizes explosiveness, tension, and precision. Each rep is crisp, with a powerful hip snap driving the kettlebell into the rack. This is the clean most often taught in strength-focused programs—it’s about building strength, conditioning, and athletic carryover.

3. The Competition Clean

The competition style clean is all about efficiency and endurance. Instead of tension, it emphasizes relaxation and breathing—allowing you to perform high-rep sets for time. This style is essential for Girevoy Sport athletes and anyone training for work capacity.

Which One Should You Use?

It depends on your goal:

• Dead Clean → Build strength from the ground up.

• Hardstyle Clean → Train explosive power and conditioning.

• Competition Clean → Develop endurance and efficiency for long sets.

The truth? Each style has value, and learning them all will make you a more well-rounded athlete.

Watch Mark’s full video below to see the breakdown of all three cleans.