Kettlebell Single Arm Clean And Push Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and 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, thumb pointing backward toward your heels.
3. Engage your core and pull your shoulder blade back to create tension in the lats before the lift.

How to do it

1. Explosively drive through your hips and legs to pull the bell upward, keeping it tight to your body as you rotate your wrist to catch it in the rack position.
2. Inhale as you perform a shallow 'dip' by bending your knees slightly, keeping your torso perfectly upright.
3. Exhale sharply as you drive through your heels and punch the kettlebell toward the ceiling until your arm is fully locked out.
4. 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 midline during the clean to prevent it from slamming against your forearm.
• Maintain a straight, neutral wrist throughout both the rack and the overhead lockout.
• Ensure your heels stay glued to the floor during the dip phase of the push press.
• Finish the press with your bicep next to your ear and your ribs tucked to avoid arching your lower back.

Pro tips

• Think of the clean as a vertical pull rather than a swing; the closer the bell stays to your torso, the more efficient the movement.
• Maximize the transfer of energy from your legs to your arm by timing the press exactly as your hips and knees reach full extension.

Make it harder

• Pause for 2-3 seconds at the top lockout to challenge overhead stability and core bracing.
• Perform the movement as a 'Long Cycle,' swinging the bell between your legs for a continuous flow instead of resetting on the floor.

Frequently asked

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

The kettlebell single arm clean and push press primarily targets the biceps, deltoids, glutes, quadriceps, and trapezius, and also works the abs, erector spinae, forearms, and rotator cuff as secondary muscles.

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

The kettlebell single arm clean and push press uses kettlebell.

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

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

Related exercises

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