- Target Muscle Group
- Exercise TypeOlympic Weightlifting
- Equipment RequiredKettle Bells
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back
1 KB Kettlebell Clean & Press Overview
The 1 KB kettlebell clean & press is a variation of the clean & press and a total body exercise.
The kettlebell clean & press is a combination exercise which combines the kettlebell clean with the kettlebell press. The clean portion of the exercise works the lower body, core, upper back, and traps. The press portion of the exercise works the push muscles of the upper and lower body.
The 1 KB kettlebell clean & press is an extremely explosive movement that involves nearly every muscle in the body. They can be especially beneficial for those looking to build explosiveness for sports, or those who are looking to build explosiveness in general.
1 KB Kettlebell Clean & Press Instructions
- Position the kettlebell directly in between your feet.
- Setup with your feet in a shoulder width stance and your hands slightly wider than shoulder width.
- Grasp the handle of the bell and swing it back between the legs while keeping a neutral spine.
- Extend the hips, swing the bell forward, and allow it to flip around your wrist to end in the front rack position.
- Dip slightly at the knees and then explode straight up as you press the kettlebell overhead.
- Lower the bell back to the starting position, flip the bell back over your wrist, swing it between your legs, and complete another repetition if desired.
1 KB Kettlebell Clean & Press Tips
- Olympic lifting is about efficiency, not just brute strength.
- To learn how to use kettlebells effectively, one must first master the hip hinge and then move into kettlebell swings.
- Use the hips to generate the momentum, it’s about the force generated using your lower body to move the kettlebell efficiently.
- In the front rack position, allow the bell to rest on the outside of your forearm with your wrist in a neutral position.
- Toe angle is highly individual - experiment to see what feels best for you.
- Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.