Kettlebell Single Arm Clean And Press

Muscles worked

Setup

1. Place the kettlebell on the floor between your feet, which should be shoulder-width apart.
2. Hinge at the hips with a flat back and grip the kettlebell handle with one hand, thumb pointing backward.
3. Extend your free arm out to the side to create tension and maintain balance.
4. Engage your lats and core to prepare for the explosive pull.

How to do it

1. Drive through your heels and snap your hips forward explosively to pull the kettlebell upward, keeping it close to your body's midline.
2. Rotate your wrist around the kettlebell to catch it in the 'rack position,' with the bell resting on the outside of your forearm and your elbow tucked against your ribs.
3. Exhale and press the kettlebell vertically overhead in a slight arc until your arm is fully locked out and your bicep is near your ear.
4. Inhale as you lower the kettlebell back to the rack position with control, then hinge at the hips to return it to the starting position.

Form checklist

• Keep the kettlebell close to your body throughout the clean to 'tame the arc.'
• Avoid banging the kettlebell against your forearm by using a loose grip and rotating the handle around the ball.
• Maintain a vertical forearm and a neutral wrist during the overhead press.
• Squeeze your glutes and quads during the press to prevent your lower back from arching.

Pro tips

• Think of the clean as a 'hip-driven' movement rather than an arm pull; your arm is simply a guide for the weight.
• At the top of the press, ensure your ribs are tucked toward your pelvis to maximize core engagement and protect the spine.
• Use the 'active negative' technique when lowering the weight from overhead, pulling it back into the rack position as if performing a lat pulldown.

Make it harder

• Perform a 'Bottoms-Up' Clean and Press, holding the kettlebell upside down to maximize grip and shoulder stabilizer recruitment.
• Incorporate a pause at the rack position and at the top of the press to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the kettlebell single arm clean and press work?

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

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

The kettlebell single arm clean and press uses kettlebell.

Is the kettlebell single arm clean and press good for beginners?

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

Related exercises

• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Kettlebell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps