Kettlebell Single-Arm Clean & Press
Build upper body strength & coordination! The Kettlebell Single-Arm Clean & Press is a dynamic, full-body exercise.
The Kettlebell Single-Arm Clean & Press is a compound exercise that mainly works the back and biceps, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Clean & Press Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Kettlebell Single-Arm Clean & Press Variations and Alternatives
How to do the Kettlebell Single-Arm Clean & Press
Stand with your feet shoulder-width apart and place a kettlebell between your feet on the floor.
Squat down and grip the kettlebell handle with one hand, keeping the back straight, chest up, and your gaze forward.
In one explosive movement, pull the kettlebell up off the floor, extending through the hips and knees to generate momentum. As the kettlebell rises to chest height, rotate the wrist under the kettlebell and catch it at shoulder level. This is the 'clean' portion of the lift.
With the kettlebell in the rack position at your shoulder, keep your core tight and, in another explosive movement, press the kettlebell overhead by extending the arm. This is the 'press' portion of the lift. Lock your arm and pause briefly at the top of the motion.
Lower the kettlebell back to the shoulder and then carefully return it to the starting position between your feet on the floor.
Repeat the movement for the desired number of repetitions before switching arms.
Make sure to maintain proper form throughout the exercise to avoid injury and get the most benefit from the exercise. Warm-up before and stretch properly after your workout to increase flexibility and reduce the risk of injury.
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Kettlebell Single-Arm Clean & Press FAQs
What muscles does the Kettlebell Single-Arm Clean & Press work?
The Kettlebell Single-Arm Clean & Press mainly works the back and biceps, with help from the core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Kettlebell Single-Arm Clean & Press?
Kettlebells.
Is the Kettlebell Single-Arm 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 Single-Arm Clean & Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Clean & Press variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Dumbbell Single-Arm Clean & Press, Dumbbell Clean & Press and Dumbbell Power-Clean & Single Jerk.
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