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Exercise Description |
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Main Target Muscles |
Quads |
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Secondary Target Muscles |
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back |
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Workout Type |
Olympic Weightlifting |
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Gym Gear |
Kettlebell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle Group: Quads
Clean and Press Overview
The kettlebell clean and press push is a variation on the clean and press total-body exercise. The kettlebell clean and press is a combination of the kettlebell clean and the kettlebell presses. The exercise's clean portion targets the upper body, core, and traps. The upper and lower push muscles are worked in the press portion.
The kettlebell clean and press is a very explosive movement that uses almost every muscle in your body. These movements are especially useful for athletes or anyone looking to increase their explosiveness.
How to Do it
- Start by standing with your feet shoulder-width apart and your kettlebell in front of you.
- Bend down and grab the kettlebell with both hands, then stand up and press the kettlebell overhead.
- Lower the kettlebell back down to your chest and repeat.
- Make sure to keep your core engaged and your back straight throughout the entire movement.
Kettlebell Clean and Press Tips
- Olympic lifting is not about brute strength, but efficiency.
- First, master the hip hinge to learn how to use kettlebells efficiently. Only then move on to kettlebell swings.
- To generate momentum, use your hips. It's all about using your lower body to move and control the kettlebell effectively.
- With your wrist neutral, place the bell in the front rack position.
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