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Kettlebell Clean, Squat and Press
A full-body kettlebell complex that combines a clean, squat, and overhead press to develop strength, power, and coordination, targeting quads, glutes, shoulders, and core.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Shoulders, Triceps
Secondary Muscles
Obliques, Lats, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Shoulders
9/10Anterior Delts
Triceps
8/10Lateral Head
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Lats
4/10Traps
4/10Upper Traps
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Place the kettlebell on the ground between your feet, hip-width apart. Hinge at hips to grip handle with overhand grip, core engaged, back flat.
- Explode through heels to clean kettlebell to rack position at chest, forearm vertical.
- From rack, push hips back and bend knees to squat until thighs parallel to ground.
- Drive up through heels while pressing kettlebell overhead to full arm extension.
- Lower kettlebell controlled to rack position.
- Reverse clean to return kettlebell to ground.
Coaching Tips
Form Cues
- Keep bell close to body
- Core tight throughout
- Elbow under bell in rack
- Drive hips explosively
- Neutral spine always
- Press vertically overhead
Breathing
Inhale during clean and squat descent; exhale forcefully during press and drive up.
Tempo
1-0-1
Range of Motion
Clean to rack with wrist straight; squat to thighs parallel; press to full overhead lockout with bicep by ear.
Safety
Safety Notes
- Engage core to protect back
- Avoid wrist impact in rack
- Warm up shoulders and hips
- Use light weight initially
- Stop if shoulder or back pain occurs
- Maintain neutral spine
Spotting
Not recommended; self-spot with light weights or use mirrors for form check.
Common Mistakes
- Letting bell crash into wrist
- Rounding back during clean
- Knees caving in squat
- Pressing with bent wrist
- Overarching lower back
- Poor transition between phases
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip mobility for deep squat
- Ankle dorsiflexion for squat
Build Up First
- Master kettlebell clean
- Proficient in goblet squat
- Comfortable with overhead press
Also known as
KB Clean Squat Press, Kettlebell Clean and Press Squat, Kettlebell Thruster Complex
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