Kettlebell Clean & Press
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The Kettlebell Clean & Press is a dynamic compound strength exercise that involves explosively cleaning the kettlebell from the ground to the rack position at the shoulder before pressing it overhead. Its primary purpose is to build full-body power, explosive strength, and shoulder stability. It mainly targets the glutes, shoulders, and back, with secondary engagement of the core, quads, and traps, making it ideal for athletes, CrossFit enthusiasts, and those seeking functional fitness gains using just a single kettlebell.
How to Perform Kettlebell Clean & Press
- 1Stand with feet shoulder-width apart, kettlebell on the floor between your feet, toes pointed slightly out.
- 2Squat down, grip the kettlebell handle with one hand (overhand), keep chest up and back flat.
- 3Engage core, drive through heels to explosively extend hips and knees, shrug shoulder, pulling kettlebell up along body.
- 4Inhale during the clean pull; as kettlebell reaches chest height, quickly rotate wrist to rack it on forearm (elbow tucked in).
- 5Exhale as you press the kettlebell overhead from rack position, fully extending arm while keeping core tight.
- 6Lower the kettlebell back to rack position with control (inhale), then reverse the clean to floor by hinging at hips.
- 7Switch sides after each rep or set.
- 8Key form tips: Keep kettlebell close to body throughout; avoid arm-dominant pulling—use hip snap; maintain neutral spine, don't arch back on press. Common mistakes: Rounding shoulders, loose core, overextending neck.
