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Exercise Lab

Kettlebell Clean and Press

View Instructions

Equipment

  • Kettlebells

Muscle Groups

  • Back
  • Forearms
  • Hips & Buttocks
  • Legs
  • Shoulders

Purposes

  • Explosive power in the lower body.
  • Upper body strength.
  • Coordination.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Stand over the kettlebell.
  • Squat down with your butt back and your head up and grip the kettlebell.
  • Use your legs to accelerate the weight up.
  • When your legs are straight, start pulling up with your arms.
  • Catch the weight in the rack position, with your arm tight against your body and sink into a squat.
  • Press the weight overhead.

ProTip

  • Maintain good posture throughout the exercise.

Mistakes

  • Bad posture.