Kettlebell Clean and Press Benefits
The Kettlebell Clean and Press is a powerful exercise that combines upper and lower body strength and power. The clean and press is a complete workout, hitting nearly every muscle in the body. This is one of the best strength exercises available and yields phenomenal results. Performing cleans and presses with kettlebells are easier on the wrists than barbell variations of the exercise. The Kettlebell clean and press also provides a much greater core workout that will challenge both novice and elite alike.
Step 1: Pick up the kettlebell, letting it swing between your legs.
Step 2: Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower.
Step 3: Immediately use an uppercut motion having the bell end up between your forearm and biceps (this is called the Rack Position).
Step 4: From the Rack Position, press the kettlebell straight up to lockout and lower the kettlebell back into the Rack Position.
Step 5: Drop the weight smoothly into a swing without jerking your arm.
Tips & Safety: The kettlebell does not go upside down during the exercise, but is instead positioned around your hand with the uppercut motion.