Kettlebell Clean & Press Exercise

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Kettlebell Clean & Press Exercise

Exercise Description

Main Target Muscles

Quads 

Secondary Target Muscles 

Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back

Workout Type

Olympic Weightlifting 

Gym Gear

Kettlebell 

Fitness Level

Beginner 

Compound/Isolated 

Compound

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

  1. Place the kettlebell between your feet.
  2. Place your feet shoulder-width apart and your hands slightly wider than your shoulders.
  3. Choose your desired weight and grab the bell's handle and swing it between your legs, keeping your spine neutral.
  4. Keep your hips extended and swing the bell forward. The bell will then flip around to the front rack.
  5. Begin by dipping at your knees, then letting go as you push the kettlebell overhead.
  6. Flip the bell over your wrist and swing it between your legs.

Kettlebell Clean and Press Tips

  1. Olympic lifting is not about brute strength, but efficiency.
  2. First, master the hip hinge to learn how to use kettlebells efficiently. Next, move on to kettlebell swings.
  3. To generate momentum, use your hips. It's all about using your lower body to move and control the kettlebell effectively.
  4. With your wrist neutral, place the bell in the front rack position.
  5. Toe angle can be very individual. You should experiment to find what feels right for you.
  6. You should drive the entire foot. There are three points of contact you need: the big toe and the little toe.

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