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Kettlebell Clean and Push Press
Explosive full-body movement combining kettlebell clean to rack and push press overhead, targeting glutes, quads, shoulders, and core for power, strength, and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Shoulders, Quads, Hamstrings
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, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis
Hamstrings
8/10Biceps Femoris, Semitendinosus
Triceps
7/10Lateral Head
Lats
7/10Traps
6/10Upper Traps
Abs
6/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Allow recovery for explosive power
How to Perform
Stand with feet shoulder-width apart, kettlebells on floor between feet. Hinge at hips with flat back to grip handles overhand.
- Hike kettlebells back between legs aggressively.
- Explode hips forward to pull kettlebells to rack position, rotating wrists.
- Stabilize in rack with elbows tucked and core braced.
- Dip knees shallowly while keeping torso upright.
- Drive through heels and hips to press kettlebells overhead simultaneously.
- Lock out arms fully with kettlebells above shoulders.
- Lower controlled to rack, then to floor if ending rep.
Coaching Tips
Form Cues
- Hips drive the clean
- Keep bells close to body
- Elbows in tight rack
- Explode up from dip
- Core tight throughout
- Lockout strong overhead
Breathing
Inhale during hike and dip, brace core and exhale forcefully through hip drive and press.
Tempo
1-0-1
Range of Motion
Clean from floor to rack at shoulders with elbow tucked; press from rack to full arm extension overhead with stable lockout.
Safety
Safety Notes
- Master kettlebell swing and clean first
- Start with light weight for technique
- Avoid wrist banging in rack
- Maintain neutral spine always
- Ensure shoulder mobility for safe overhead
- Control descent to protect joints
Spotting
Spotting rarely needed; partner can assist heavy rack catches or overhead stability if form fails. Use collars and safeties for heavier sets.
Common Mistakes
- Rounding back on clean
- Crashing bells on forearms
- Over-arching during press
- Incomplete hip extension
- Loose grip or wrist
- Leaning back at lockout
When to Avoid
- Acute shoulder impingement
- Wrist or elbow pain
- Lower back injury
- Hip or knee instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate ankle dorsiflexion for dip
- Hip hinge proficiency
Build Up First
- Kettlebell swing competency
- Kettlebell clean technique
- Overhead pressing stability
Also known as
KB Clean and Press, Kettlebell Clean Press, Double KB Push Press, Kettlebell Push Press Clean
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