Kettlebell Clean Press

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This dynamic kettlebell complex involves cleaning the weight to the rack position and pressing it overhead. It targets shoulders, glutes, and core, building explosive power and full-body conditioning.

About Exercise

Equipment

Kettlebell

Difficulty

4/5 • Advanced

Primary Muscle Groups

Shoulders, Glutes

Secondary Muscles

Traps, Abs, Lower Back

Popularity Score

Goals

Power

Conditioning

Strength

Training Style

CrossFit

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts, Medial Delts

Glutes

8/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Triceps

6/10

Lateral Head, Long Head

Traps

5/10

Upper Traps

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Lower Back

5/10

Erector Spinae

Programming

Typical Rep Range

5-10 reps

Rest Between Sets

60-120 seconds • Rest slightly longer between sets if focusing on maximal strength; use minimal rest for conditioning.

How to Perform

Stand with one kettlebell between your feet, maintaining a tall chest and slightly bent knees. Grip the handle and prepare to hinge, keeping the spine neutral.

Hike the kettlebell back aggressively between your legs by hinging at the hips.
Explosively snap your hips forward to drive the kettlebell straight up, close to your body.
As the bell reaches chest height, quickly punch your hand through the handle, rotating the bell to the rack position.
From the rack position (bell resting on the forearm), press the kettlebell straight overhead until the arm is fully locked.
Lower the kettlebell with control back to the rack position.
Drop the weight back down between the legs for the next clean, or switch sides upon completion of the set.
Repeat for the desired number of repetitions, then switch arms.

Coaching Tips

Form Cues

Explosive hip snap.
Keep the bell close.
Punch through the handle.
Core tight for the press.
Lock out overhead.

Breathing

Inhale during the eccentric phases (clean descent and press descent); exhale forcefully during the explosive hip snap and the overhead press.

Tempo

1-0-1

Range of Motion

Clean from the floor or just above the floor to the secure rack position (bell resting gently on the forearm). Press until the elbow is fully locked overhead.

Safety

Safety Notes

Master the kettlebell swing and basic press before attempting this complex movement.
Maintain a tight core and glute squeeze during the overhead press to protect the lower back.
If you lose control of the bell overhead, ditch it safely away from your body.