The Kettlebell Clean and Press: Techniques, Benefits, and Variations

The kettlebell clean and press is a dynamic full body workout that combines two foundational kettlebell exercises: the kettlebell clean and kettlebell strict press into one clean movement.

KEY TAKEAWAYS

• The kettlebell clean and press is a dynamic movement that combines the kettlebell clean and kettlebell strict press.
• Done correctly, the kettlebell clean and press can improve functional fitness, kettlebell training, and athletic performance.
• Commonly mistaken as an arm exercise, the kettlebell clean and press puts emphasis on hip power and explosiveness.

KETTLEBELL CLEAN AND PRESS TARGET MUSCLES

The kettlebell clean and press works the lower body as well as upper body at the same time to give you a full body workout.

Perfect for functional strength, the kettlebell clean and press targets these muscle groups:

• Hamstrings and Glutes
• Quads
• Upper Back, Traps, and Lats
• Shoulders, Upper Chest, and Triceps
• Anterior Chain

HOW TO PERFORM THE KETTLEBELL CLEAN AND PRESS

THE RIGHT WEIGHT

Depending on your strength and ability, choose a medium weight kettlebell that you can perform the exercise with correct form to avoid injury, but heavy enough to give you a challenging workout

THE STARTING POSITION

Stand with feet a little wider than shoulder-width apart with the kettlebell placed directly under you.

Bend the knees and grab the kettlebell with one hand by the handle. Reach your opposite arm back, keep your back flat, core engaged, and chest out.

THE GRIP

Use a regular grip to grab the kettlebell by the handle.

Make sure not to overgrip the handle for a smooth transition during the clean.

THE MOVEMENT

Pro Tip: The kettlebell clean and press is NOT an arm exercise. Focus on exploding the hips to generate power.

Explode the hips forward and pull the kettlebell upward in a straight line close to your body, rotate the bell, and catch it in the rack position.

Engage your core, keep your posture strong, and press it overhead in one controlled fluid movement.

Control the kettlebell to lower it back down to the racked position, lower your hips, and lower the bell back to the starting position.

KETTLEBELL CLEAN AND PRESS BENEFITS

The kettlebell clean and press is a powerful exercise that combines upper and lower body strength in one explosive movement. This movement can be added to your kettlebell training to improve functional fitness, increase positional strength, and build muscle.

HAMSTRINGS AND GLUTES

The kettlebell clean targets the hamstrings and glutes.

QUADRICEPS

The starting position squat and reset squats focus on the quads.

UPPER BACK, TRAPS, AND LATS

The rack and overhead press target the upper back, traps, and lat muscles.

SHOULDERS, UPPER CHEST, AND TRICEPS

The overhead press, stabilization, and time under tension target the shoulders, shoulder girdle, upper chest, and trap muscles.

ANTERIOR CHAIN

The front body muscles - hip flexors, abdomen, and quads.

VARIATIONS

The clean and press can be done with a single bell or double bell for a more challenging workout. 

When using double bells, the more explosive your hips are, the more power you will be able to generate. Engage your core and keep your posture tight to avoid injury. 

THE BENEFITS OF KETTLEBELL WORKOUTS

Kettlebell workouts can be used to build strength, mobility, cardio, and functional fitness to improve training and athletic performance.

Kettlebell workouts can be performed at the gym, at home, outdoors, doesn't matter. As long as you have a bell, you can get it done.

Don't have a kettlebell? Try out these alternatives:

• Dumbbell

WANT MORE KETTLEBELL EXERCISES?

We got you.

Check out these kettlebell training articles for more ideas on how to incorporate kettlebells into your training.

• Kettlebell Swings for Fat Loss
• Kettlebell Training for Athletes
• The Kettlebell Halo: Techniques, Benefits, and Variations