Kettlebell Clean And Push Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and the kettlebell on the floor between your legs.
2. Hinge at the hips, keeping your back flat, and grip the kettlebell with one hand, thumb pointing backward.
3. Engage your core and pull your shoulder blades back to create tension.

How to do it

1. Drive through your heels and snap your hips forward to pull the kettlebell up, keeping it close to your body and catching it in the rack position.
2. Inhale as you perform a shallow 'dip' by bending your knees slightly, keeping your torso upright.
3. Exhale explosively as you drive through your legs and press the kettlebell vertically until your arm is fully locked out.
4. Lower the kettlebell back to the rack position under control, then hinge to return it to the floor or swing into the next rep.

Form checklist

• Keep the kettlebell close to your body's center of mass throughout the entire movement.
• Ensure your wrist remains straight and strong when the kettlebell is in the rack position.
• Avoid leaning back or arching the spine during the overhead press phase.
• Use a 'tame the arc' technique during the clean to prevent the bell from crashing onto your forearm.

Pro tips

• Focus on the 'leg-to-arm' energy transfer; the overhead press should feel like an extension of the leg drive.
• Squeeze your glutes and quads at the top of the press to create a stable base for the weight.

Make it harder

• Transition to a Double Kettlebell Clean and Push Press to double the load and increase stability demands.
• Add a pause at the top of the press to emphasize overhead stability and shoulder health.

Frequently asked

What muscles does the kettlebell clean and push press work?

The kettlebell clean and push press primarily targets the deltoids, glutes, hamstrings, quadriceps, and triceps, and also works the abs as secondary muscles.

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

The kettlebell clean and push press uses kettlebell.

Is the kettlebell clean and push press good for beginners?

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

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