Kettlebell Clean and Press

Full Body, Shoulders, Triceps, BackKettlebell

Compound kettlebell exercise combining a clean into an overhead press. Trains power and stability across your entire body, focusing on shoulders, triceps, and upper back.

How to do it

1Stand over the kettlebell with feet shoulder-width apart, knees bent, and back flat.

2Grip the bell with one hand and snap your hips to drive it up into the rack position.

3Settle the kettlebell against your chest with your legs straight and core tight.

4Exhale as you press the kettlebell straight overhead to a full lockout.

5Control the weight back down to your rack position, then smoothly return it to the floor.

Common mistakes

Letting the kettlebell bang your forearm on the clean, which signals poor rotation arc.

Leaning back excessively while pressing overhead, putting dangerous pressure on your lower back.

Muscling the weight up with your arm alone without using your hips for momentum.

Breathing

Exhale on the explosive clean and on the press overhead. Inhale as you lower the bell.

Make it harder or easier

Practice the clean and press as separate drills before stringing them together.

Grab a heavier kettlebell once you master the dynamic hip drive.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.