Kettlebell Clean & Push-Press
Kettlebell Clean & Push-Press: Build strength & power! A full-body exercise targeting legs, core, & shoulders. Get fit with this dynamic movement.
The Kettlebell Clean & Push-Press is a compound exercise that mainly works the glutes & hips and quads, with help from the triceps and chest. You'll need: kettlebells.
Required Equipment
Kettlebell Clean & Push-Press Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Kettlebell Clean & Push-Press Variations and Alternatives
How to do the Kettlebell Clean & Push-Press
Kettlebell Clean and Push Press
Starting Position
Stand with your feet shoulder-width apart.
Place the kettlebells on the ground in front of you, between your feet.
Bend at the hips and knees to reach down and grasp the handle of each kettlebell with both hands. Your palms should face your body.
Execution Steps
Clean Phase:
Push through your heels and use your legs to lift the kettlebells off the ground.
As the bells rise, pull your elbows back and up, leading the movement with your elbows.
Allow the kettlebells to rest on your forearms, close to your body, in the "rack" position (close to your shoulders).
Transition:
Stand tall, ensuring your core is engaged and your back is straight.
From the rack position, get ready for the next phase.
Push Press Phase:
Slightly bend your knees and then explosively extend your legs while pushing the kettlebells overhead.
As you press the kettlebells overhead, keep your elbows slightly in front and ensure your wrists are straight.
Fully extend your arms above your head, maintaining a strong core and straight body alignment.
Return:
Reverse the motion by slowly lowering the kettlebells back to the rack position.
After stabilizing in the rack position, set the kettlebells back down to the ground.
Tips
Focus on using your legs to generate power during the push press rather than relying solely on your arms.
Maintain a neutral spine throughout the movement to prevent injury.
Start with lighter kettlebells to master the technique before increasing weight.
Kettlebell Clean & Push-Press FAQs
What muscles does the Kettlebell Clean & Push-Press work?
The Kettlebell Clean & Push-Press mainly works the glutes & hips and quads, with help from the triceps and chest. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kettlebell Clean & Push-Press?
Kettlebells.
Is the Kettlebell Clean & Push-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 & Push-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Clean & Push-Press variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Press, Dumbbell Hang Clean & Press and Kettlebell Burpee.
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