How To Do Kettlebell Clean And Press
Kettlebell Clean and Press is an effective exercise for targeting the hamstrings, gluteus muscles, lower back, rear shoulders, traps, upper back and forearms.
Kettlebell Clean and Press requires actively engages the core section in this exercise to stabilise the upper body and support the lower back especially during the transition to Press position.
Kettlebell Clean and Press can help develop power, conditioning, coordination, stability and balance.
Kettlebell Clean and Press Pregression & Mobility
- Assume a hip width stance and place a kettlebell along the outside of both feet which are in a neutral position.
- Bend at the hips then the knees and grab the kettlebell with each hand. Your back should be at a 45 degree angle; hips lower than your shoulders but higher than the knees. Your knees should be in line with your feet. Shoulders are in line with the elbows, kettlebell and wrists. This is the start position.
- Push your heels through the floor; extend at the knees then drive your hips forward. Explode up and swing the kettlebells over your shoulders.
- The kettlebells should be behind your shoulders with your legs slightly bent and your hips back and knees forward. At this position, your elbows should be slightly angled out and arms parallel to the floor.
- Straighten your legs and bring your feet back to hip width position.
- Tighten your core by pulling your upper abdominals toward your ribcage. Take a deep breath then exhale while simultaneously pressing the kettlebells straight up. During the transition to overhead lock out position, push your head between your arms. At the top position, bring the kettlebells together.
- Return the kettlebells to starting position. Repeat the exercise until you have completed your targeted number of reps.
Faults, Form and Technique
Muscling up the kettlebells to your shoulders will expose your elbows, wrists and shoulders to injury.
Another mistake is to position the kettlebells outside your shoulders.
At this position, your tendency is to push the kettlebells out to the side.
The kettlebells should be positioned behind your shoulders. If you position the kettlebells at the front of your shoulders, you will lose balance during the Press portion.
Variations: Clean and Press