Kettlebell Clean Press
Auto DetectedFull-body compound exercise combining a kettlebell clean from the floor to rack position and overhead press that targets glutes, shoulders, and core to build power, strength, and coordination; commonly performed unilaterally.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Shoulders, Hamstrings, Abs
Secondary Muscles
Traps, Forearms, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Shoulders
9/10Anterior Delts
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
8/10Rectus Abdominis
Quads
7/10Rectus Femoris, Vastus Lateralis
Triceps
6/10Lateral Head
Traps
5/10Upper Traps
Forearms
5/10Flexors
Lats
4/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, kettlebell on floor between feet. Hinge at hips to grip handle with one hand, back flat, opposite arm extended for balance.
- Hike kettlebell back between legs, then explosively drive hips forward to swing it up.
- Pull elbow back to guide kettlebell close to body into rack position on forearm.
- Stabilize in rack with core tight, wrist straight, elbow tucked.
- Press kettlebell overhead to full arm extension, bicep near ear.
- Lower controlled to rack position.
- Guide kettlebell down to floor or between legs for next rep.
Coaching Tips
Form Cues
- Drive with hips, not arms.
- Rack softly on forearm.
- Press vertically over shoulder.
- Squeeze glutes at lockout.
- Keep elbow tucked.
Breathing
Inhale during hinge and preparation, exhale forcefully during hip drive and press; brace core throughout.
Tempo
1-1-1
Range of Motion
Clean from floor to rack at shoulder height; press from rack to full overhead lockout with arm straight, no lower back arch.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain.
- Start light to master technique.
- Maintain neutral spine always.
- Ensure clear space around you.
Spotting
No spotter needed; use light weight and focus on form, or perform in open area for safety.
Common Mistakes
- Pulling with arm instead of hips.
- Crashing kettlebell into forearm.
- Arching lower back during press.
- Wrist bending in rack.
- Leaning away from kettlebell.
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Adequate hip flexion
- Shoulder overhead mobility
- Ankle dorsiflexion
Build Up First
- Master kettlebell swing
- Proficient single-arm clean
- Competent overhead press
Also known as
KB Clean and Press, Kettlebell Clean and Overhead Press, Single Arm Kettlebell Clean Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Clean
Kettlebell
Glutes, Hamstrings
Kettlebell Clean and Push Press
Kettlebell
Glutes, Shoulders
Kettlebell Clean, Squat and Press
Kettlebell
Quads, Glutes
Kettlebell Swing Clean
Kettlebell
Glutes
Double Kettlebell Clean
Kettlebell
Glutes
Kettlebell Clean and Jerk
Kettlebell
Glutes
Double Kettlebell Clean and Push Press
Kettlebell
Shoulders
Kettlebell Single-Leg Clean
Kettlebell
Glutes
Kettlebell Side Lunge and Clean
Kettlebell
Glutes
Kettlebell Bent Press
Kettlebell
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
