Kettlebell Clean and Press
Kettlebell Clean and Press is an effective full-body exercise that combines strength training with cardio. The exercise activates the shoulders, core, back, and legs, while also training your coordination. It is ideal for those looking to build both strength and stability with a dynamic, functional movement.
Correct form and technique
Follow these steps to perform Kettlebell Clean and Press correctly:
- Start with a kettlebell between your feet. Stand with your feet hip-width apart and slightly bend your knees.
- Grab the kettlebell with one hand, swing it back between your legs, and then explosively pull it up to shoulder height. The kettlebell should land softly in the rack position on your arm.
- Engage your core and press the kettlebell overhead with a controlled motion, avoiding any back bend.
- Slowly lower the kettlebell back to the rack position and repeat the movement.
Common mistakes
Avoid these mistakes to get the most out of your Kettlebell Clean and Press:
- Using your back instead of your hips: It is important to use the power of your hips to lift the kettlebell up instead of pulling with your back.
- Unstable control in the press: Avoid using momentum to get the kettlebell overhead. Focus on a controlled pressing movement.
- Banging your wrists: Ensure the kettlebell lands softly in the rack position without impacting your wrists.
To increase the challenge or customize the exercise, try these variations:
- Push Press: Use your legs to assist in pressing the kettlebell upward and reduce the strain on your shoulders.
- Double Kettlebell Clean and Press: Use two kettlebells to challenge balance and strength on both sides of the body.
- Clean and Squat Press: Add a squat after the clean to further engage your legs.
Reps and sets
To build strength, you can start with 3 sets of 6-8 repetitions per side. Focus on proper form and gradually increase the weight.
Breathing
Proper breathing during the Kettlebell Clean and Press is important for stability:
- Inhale as you swing the kettlebell back between your legs.
- Exhale as you press it overhead.