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Strength exercises Β· Lower body

Kettlebell clean & press

Difficulty Overhead presses

How to perform it

Clean the kettlebell to the shoulder with one arm and then press it overhead without any leg drive. During the press keep the knees locked, brace the abs and don't arch the lower back. The glutes and hamstrings work in the clean, the shoulder and triceps in the press. Unlike the clean & jerk, the top phase is a strict strength press with no dip. One rep is the full clean, press, lowering to the shoulder and return to the bottom. Reps and weight are per side.

Video demo

Equipment

  • KettlebellFree weight

Muscles worked

Muscles and artwork credits
  • Biceps femoris
  • Erector spinae
  • External obliques
  • Forearm flexors
  • Front delts
  • Gluteus maximus
  • Semimembranosus
  • Semitendinosus
  • Serratus anterior
  • Side delts
  • Transverse abdominis (not on the surface map)
  • Triceps – lateral and medial heads
  • Triceps – long head
  • Upper traps

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Kettlebell cleans and clean-and-press

Exercise family Β· pattern: Overhead presses

1 family Β· 3 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.