There are exercises that look impressive and exercises that actually transfer to the mat.
The kettlebell step clean does both.
I recently posted a full tutorial on YouTube breaking down how to perform it and why it belongs in every grappler’s training.
Here’s the short version.
The Step Clean is a loaded, dynamic movement that trains three qualities simultaneously; power, force absorption, and rotational movement.
For grapplers, that’s exactly what you need to stay resilient, while maintaining your athleticism.
Benefits of The Kettlebell Step Clean
Power is the first athletic quality we lose as we age.
The explosive hip extension in the Step Clean builds and preserves it in a way that transfers directly to takedowns, scrambles, and explosive position changes.
To stay feeling young and athletic you need to train quickly. The Step Clean allows us to maintain and build power by training an explosive hip snap on each rep.
Force absorption is the ability to yield to force without breaking.
Grappler's need the ability to receive force, control it, and redirect it. But most training completely ignores this.
The Step Clean trains it directly through the deceleration and catch phases of the movement.
You must yield quickly at the bottom of the swing, then produce force aggressively to snap it up and receive it again in the catch position.
This is exactly like the give-and-take of BJJ, producing and yielding to force, and doing it quickly.
Rotational movement is the most used pattern in jiu-jitsu and the most undertrained in the gym.
The Step Clean puts rotation at the center of the movement, not as an afterthought.
Every rep requires lateral flexion and rotation of the spine, as well as internal and external rotation of the hips.
It's a total body movement driven by the hips and core and the result is a highly functional, athletic exercise that trains the body around its natural movement.
Final Thoughts
As an added bonus the Step Clean also trains gait mechanics. Proper hip extension and rotation are the foundation of athletic movement and the Step Clean addresses them in every rep.
This one exercise yields 3+ important performance qualities.
Plus, you can add a step press to this sequence for even more benefits.
That’s the kind of efficiency that matters when you’re a grappler with a life outside the gym.
Watch the full tutorial on YouTube and feel free to leave a comment with questions.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ strength with this minimalist strength program, Essential Kettlebell Strength.
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