Kettlebell Clean & Press
Master the Kettlebell Clean & Press! Build strength & coordination with this full-body exercise. Get a great workout!
The Kettlebell Clean & Press is a compound exercise that mainly works the quads and chest, with help from the back and triceps. You'll need: kettlebells.
Required Equipment
Kettlebell Clean & Press Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Lats (latissimus dorsi); Triceps (triceps brachii)
Kettlebell Clean & Press Variations and Alternatives
How to do the Kettlebell Clean & Press
Begin by standing with your feet slightly wider than shoulder-width apart with a kettlebell between your feet on the ground.
Squat down and grip the kettlebell with one hand, making sure your back is flat and your core is engaged.
Lift the kettlebell by extending your hips and knees to stand up, simultaneously pulling the kettlebell towards your shoulder in a smooth "clean" motion, flipping it upwards as it rises. The kettlebell should end in the "rack" position, resting on your forearm, which is close to your body and bent at the elbow with the palm facing inwards.
From the rack position, press the kettlebell upward until your arm is straight, keeping your core tight and glutes engaged for stability.
Lower the kettlebell back to the rack position with control.
Bring the kettlebell back down to the starting position between your feet.
Repeat the movement for the desired number of reps before switching arms.
Ensure you perform the exercise with proper form to avoid injury and utilize your breath to maintain core engagement throughout the lift. If you're new to this exercise, consider starting with a lighter weight to master the form before progressing to heavier kettlebells.
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Kettlebell Clean & Press FAQs
What muscles does the Kettlebell Clean & Press work?
The Kettlebell Clean & Press mainly works the quads and chest, with help from the back and triceps. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Kettlebell Clean & Press?
Kettlebells.
Is the Kettlebell Clean & Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Clean & Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Clean & Press variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Press, Cluster and Dumbbell Single-Arm Clean & Press.
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