Kettlebell Clean and Press

HOW TO DO IT

1. 1Hinge at the hips and grip the kettlebell handle with one hand.
2. 2Explosively extend your hips to pull the bell upward close to your body.
3. 3Rotate your hand under the bell to catch it in the rack position.
4. 4Stabilize your core and press the weight straight up until your arm locks out.
5. 5Lower the kettlebell back to the rack position with control.
6. 6Hinge again to guide the bell down between your legs for the next rep.

COMMON MISTAKES

• Rowing the bell away from the body instead of pulling it vertically.
• Pressing the weight forward instead of directly overhead.
• Leaning back excessively while pressing the load.
• Failing to rotate the hand fully into the rack position.

TIPS

• Keep the bell close to your torso during the clean to save energy.
• Punch through the ceiling at the top of the press rather than pushing out.
• Tighten your glutes and abs before initiating the overhead press.

SAFETY

• Ensure the wrist stays straight in the rack position to avoid joint strain.
• Do not hyperextend the lower back when locking out the weight overhead.

DETAILS

Muscles

Shoulders

Equipment

Kettlebell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Clean

Combined with

Overhead press

Arms

One

Legs

Both

Body position

Standing