Exercise guide · Olympic Lifts

Kettlebell Clean and Press

The kettlebell clean and press combines a hip-driven clean to the rack position with a strict overhead press. The lower body initiates the clean while the shoulder and trunk stabilize the kettlebell overhead.

Targets: Glutes
Equipment: Kettlebell
Type: Compound

Step by step

How to do the Kettlebell Clean and Press

Stand with a kettlebell between the feet, hinge at the hips, and grip the handle with one hand while keeping the spine neutral.
Hike the kettlebell back between the legs, then extend the hips sharply to guide it upward close to the body.
As the bell rises, rotate the hand around the handle and receive it softly in the rack position with the elbow near the ribs.
Brace the abdomen and press the kettlebell overhead until the arm is straight and the biceps are near the ear.
Lower the bell to the rack with control, then return it to a hip hinge before the next repetition; complete the set on the other side.

Form cues

Hinge, do not squat the clean
Keep the bell close
Quiet rack position
Brace before pressing

Common mistakes

Curling the kettlebell instead of driving with the hips
Letting the bell crash onto the forearm
Pressing with an arched lower back or loose ribs
Allowing the wrist to bend backward overhead

Muscles worked

Primary

Glutes

Secondary

Quads, Hamstrings, Front delts, Triceps, Upper traps and Forearms

Safety: Use a load you can rack and press without impact or back compensation. Keep the path clear, do not press through shoulder or wrist pain, and stop for sharp back, hip, knee, elbow, or shoulder pain.

Alternatives

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