Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    • Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition
    • In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition
    • How Can Yoga Take Your Bodybuilding Goals to the Next Level and Vice-Versa?
    • What Makes Burn-XT Thermogenic Fat Burner Stand Out From the Crowd?
    • Smart Ways To Put A Stop To Emotional Eating For Good
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Kettlebell exercises»Kettlebell Clean and Press Exercise
    kettlebell cleand & press tutorial

    Kettlebell Clean and Press Exercise

    0
    By krunoslav on December 9, 2018 Kettlebell exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Kettlebell Clean and Press Exercise Guide

    The kettlebell clean and press is one of the most popular moves because it works so many muscle groups and it’s also very fun. It does take a good amount of strength so it’s best to do this move with a lighter weight of kettlebell when you are new and are not in great shape. Perfect form is therefore essential here to avoid injury.

    Before trying to perform this great kettlebell exercise be sure that you have completely mastered the following kettlebell exercises:

    • single-arm and/or two-arm kettlebell clean, and
    • kettlebell shoulder press

    Once you have completely mastered these two exercises you are ready for the next step – the kettlebell clean and press. This is due to the fact that this exercise is simply a combination of the two already mentioned exercises.

    Kettlebell clean and press: exercise instructions

    To do the kettlebell clean and press, combine the kettlebell clean and the kettlebell shoulder press by following the earlier instructions for each kettlebell exercise. Perform a clean, and, from the rack position, press the kettlebell up and bring it down to the rack position. Then re-clean the bell and perform another press, repeating for the recommended number of repetitions on each side. One complete clean and press equals one repetition.

    Here are step-by-step instructions on how to perform the one-arm kettlebell clean and press.

    one-arm kettlebell clean and press
    one-arm kettlebell clean and press
    • Use the exact same motion as described in the clean (one-arm or two-arm kettlebell clean).
    • Once the kettlebell is in a racked position, instead of bringing it back down, continue to press the kettlebell up overhead.
    • In other words, press the kettlebell directly above your shoulders until your arm is completely straight.
    • Continue down from the press to racked position; from this position continue right back down to perform your next set of a clean to press.

    Additional tips

    • To perform the press you must begin from the rack position, achieved by doing the kettlebell clean.
    • Do not curl up the kettlebell. Remember it’s not a curl; it’s a clean.
    • Do not bang your wrist with the kettlebell; the motion must be seamless.

    Muscles worked

    This is a powerful exercise that combines upper and lower body strength and power. The clean and press is a complete workout, hitting nearly every muscle in the body.

    Muscles engaged: shoulders, biceps, quads, core, triceps, middle and lower back, glutes, hamstrings, hip flexors, outer thighs.

    Exercise variations

    Double kettlebell clean and press

    double kettlebell clean and press

    • Use the exact same motion as described in the double kettlebell clean.
    • Once the kettlebells are in a racked position, instead of bringing them back down, continue to press the kettlebells up overhead.
    • For the second part of the exercise use the same exact form as illustrated in the double kettlebell shoulder press step-by-step instructions.
    • Continue down from the press to racked position.
    • And finally, from the racked position continue right back down to perform your next set of a clean to press.

    Closing thoughts

    The kettlebell clean and press adds a more dynamic element to the plain military press. The clean is typically thought of as a ballistic kettlebell exercise, while the kettlebell military press is a grind movement. Put the two together and you have a very challenging exercise that literally works every major muscle group in your body.

    Furthermore, the kettlebell clean and press is a superb developer of the upper body (especially for the shoulders) and, when done for volume training, can be pretty taxing on your cardiovascular system.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Kettlebell Shoulder Press Exercise Instructions

    Two-Arm Kettlebell Clean Exercise

    One-Arm Kettlebell Clean Exercise

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 473
    • YouTube 98
    • Instagram
    RECENT POSTS
    June 22, 2022

    TRX Inverted Row Exercise Guide

    June 20, 2022

    Smith Machine Hex Press Exercise

    9.3
    June 17, 2022

    In-Depth Review: Micronized Creatine Powder by Optimum Nutrition

    8.0
    June 14, 2022

    Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition

    6.3
    May 29, 2022

    In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?