Kettlebell Clean and Press
Hike the kettlebell back between the legs, snap the hips, and guide the bell to the rack position with the elbow tucked. Press it overhead with the wrist stacked over the shoulder, lower to the rack, and repeat. Switch arms to even out the work.
Primary muscles: Full Body. Supporting muscles: Shoulders, Triceps, Glutes, Core. Equipment: Kettlebell.
Muscles worked
Equipment
How to do it
- Stand over the kettlebell with feet shoulder width and grip the handle with one hand.
- Hike the bell back between the thighs with a neutral spine.
- Snap the hips forward and pull the elbow in so the bell rolls softly onto the forearm in the rack position.
- Brace the core and press the bell overhead until the elbow locks out with the wrist stacked over the shoulder.
- Lower the bell back to the rack under control.
- Drop the bell back between the legs and flow into the next clean.
Watch for
- Curling the bell up with the arm instead of driving from the hips.
- Letting the bell flip and crash onto the wrist.
- Leaning back or flaring the ribs during the press.
Breathing
Exhale on the hip snap, inhale in the rack, exhale again on the press.
Tip
Own the clean with a light bell before adding the press; a stable rack fixes most pressing problems.
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