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Kettlebell Clean and Press

Clean and Press Kettlebell Exercise

Written by
July 16, 2014
Updated May 15, 2020

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.

Exercise Steps

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.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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