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How to Kettlebell Clean and Press Safely and Effectively | Kettlebell Masterclass

One exercise that you may often overlook is the Kettlebell Clean and Press.  This is one move that will melt calories but also strengthen a large proportion of your body.  Here is where the movement can benefit you and how to do it safely.

Which Muscles Does The Kettlebell Clean And Press Work?

Glutes, Hamstrings, Adductors, Quads, Trapezius, Biceps, Deltoids, Triceps, Abs, Serratus Anterior, Supraspinatus, Subscapularis, Infraspinatus.

All the names muscles provide a vital role in supporting and completing the movement and this makes it a highly underrated exercise.

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How To Perform The Kettlebell Clean And Press

Positioning

You need to begin with the kettlebell between your feet in a deadlift position. Throughout the movement, it needs to be kept as close to your body as possible.

 

Kettlebell Clean And Press Technique

Once you are in position, follow the below steps.

  • Ensure your back is straight throughout the movement
  • The strength comes from the hips so drive them forward on the way up from the deadlift position.
  • Keep the Kettlebell close to the body
  • As the Kettlebell reaches chest height, bring the arm around and under the Kettlebell.
  • Rack the Kettlebell without hitting it against the wrist.
  • Grip the handle and keep your shoulder away from your ear.
  • Brace the core muscles and press overhead.
  • Keep the glutes engaged
  • Slowly, and under control, bring the kettlebell down and repeat.
  • You can do this with a single Kettlebell or double up with one in each hand.

We recommend sets of 8 – 12 reps (on each side).

Common Mistakes

  • Incorrect wrist positioning: As the kettlebell is on the floor, between your feet, you should be holding it low in your hand. All you need to do is to hook your fingers around the handle. As the kettlebell is weightless in the air, you should insert your hand into the horn. This allows your knuckles to point upwards and for your wrist to be straight. If you don’t insert your hand through the horn, it will tip your wrist as you finish the lift.
  • Not locking out at the top: When performing the press, you should ensure that you are driving your arm all the way upwards, with your bicep aligning with your ear.

 

 

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Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.


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