Kettlebell Clean And Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart, placing the kettlebell on the floor between your feet.
2. Hinge at the hips with a flat back and grip the kettlebell handle with one hand in an overhand grip.
3. Extend your opposite arm out for balance and engage your core to stabilize your spine.

How to do it

1. Drive through your heels and snap your hips forward to pull the kettlebell upward, keeping it close to your body like you are zipping up a jacket.
2. Rotate your hand around the bell to catch it softly in the 'rack position,' with your elbow tucked against your ribs and the bell resting on your outer forearm.
3. Exhale and press the kettlebell vertically until your arm is fully locked out overhead, keeping your glutes and abs braced.
4. Inhale as you lower the bell back to the rack position with control, then hinge at the hips to return it to the floor or swing into the next rep.

Form checklist

• Keep the kettlebell close to your midline throughout the clean to 'tame the arc.'
• Avoid arching your lower back during the press by keeping your ribs tucked and glutes squeezed.
• Ensure the wrist remains straight and strong, not bent backward, when in the rack and overhead positions.
• The clean should be a hip-driven movement, not a bicep curl.

Pro tips

• Use a 'hook grip' and keep your hand loose during the clean transition to let the handle rotate smoothly without banging your forearm.
• At the top of the press, ensure your bicep is close to your ear for optimal shoulder mechanics and stability.
• Pause for a split second in the rack position to establish a solid base before initiating the overhead press.

Make it harder

• Perform the movement with two kettlebells simultaneously to double the load and stability requirements.
• Incorporate a 'bottoms-up' clean and press to drastically increase grip and shoulder stability demands.

Frequently asked

What muscles does the kettlebell clean and press work?

The kettlebell clean and press primarily targets the deltoids, glutes, hamstrings, quadriceps, and triceps, and also works the abs, biceps, erector spinae, and rotator cuff as secondary muscles.

What equipment do you need for the kettlebell clean and press?

The kettlebell clean and press uses kettlebell.

Is the kettlebell clean and press good for beginners?

The kettlebell clean and press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps