Kettlebell Clean and Press
Quote: "I'm not in this world to live up to your expectations and you're not in this world to live up to mine." - Bruce Lee
The kettlebell clean and press is an exercise similar to the barbell clean and press. Like the barbell version the kettlebell clean and press develops explosive power throughout the whole body. A lighter kettlebell used with high reps will build cardiovascular fitness and muscular endurance.
A heavy kettlebell used with low to moderate reps will develop a high level of strength and explosive power. Depending on how competent you are, you can use either one kettlebell or two kettlebells at once.
Benefits of doing the Kettlebell Clean and Press
There are many benefits to doing the kettlebell clean and press. These are health related benefits and performance related benefits.
Health Related Benefits:
- Lowers blood pressure
- Enhances your cardiovascular fitness
- Strengthens the bones, ligaments and tendons
- Builds muscle mass
- Body becomes more resistant to injury and sickness
- Increases your metabolic rate meaning you can burn more calories
Performance Related Benefits:
- Enhances your abilities in other sports and physical activities
- Helps to strengthen and stabilise the core
- Develops flexibility
- Increases strength and explosive power
How to do a Kettlebell Clean and Press
- Grab the kettlebell by the handle.
- Stand in a shoulder width stance.
- Engage the core, keep the back flat and neutral.
- Ensure shoulder joint is packed in the shoulder socket.
- Breathe in through the nose.
- Prepare the body to do a hip hinge motion.
- Breathe out when performing the forward part of the hip hinge motion.
- Execute a high pull close to the body.
- Clean the kettlebell into a rack position.
- Keep the wrist in a straight position.
- Tense the abdominals and glutes.
- Maintain a slight bend in the knees.
- Press the kettlebell straight up in line with your ear.
- Lower the kettlebell back in the rack position.
- Using gravity, control the descent of the kettlebell till your forearm taps your inner thigh.
- Breathe in through the nose.
- Execute a hip hinge motion to begin the next repetition.
Kettlebell Clean and Press Dos
- Engage the core and use a hip hinge motion.
- Keep the shoulder joint packed into the shoulder socket.
- Ensure your body position stays tight and compact during the movement.
- Use momentum so that the core and body powers the movement of the kettlebell.
- Keep the movement of the kettlebell close to the body.
- Ensure you master the kettlebell swing, kettlebell high pull and kettlebell clean before moving on to the kettlebell clean and press.
Kettlebell Clean and Press Don’ts
- Keep the body loose and too relaxed.
- Grip the kettlebell too hard.
- Treat the movement has an isolation training technique.
- Swing the kettlebell out on a wide arc.
- Arching your back during the shoulder press portion of the technique.