Full body
Kettlebell Clean and Press
The Kettlebell Clean and Press is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, upper traps 12% and quads (vastus lateralis) 9%.
Also known as: kb clean and press
How to do it
- Stand with feet shoulder-width, a kettlebell on the floor in front of you, and grip it with one hand.
- Hike it back between the legs, snap the hips forward and clean it to the rack on the chest.
- Squeeze the glutes, brace the abs and press the bell straight overhead until the arm locks.
- Lower the bell back to the rack under control.
- Drop it back between the legs with a hinge for the next rep, then switch hands.
Tips
- Keep the forearm vertical under the bell during the press.
- Finish with the biceps near the ear and the wrist straight.
Common mistakes
- Leaning away from the bell to finish the press.
- Pressing the bell forward instead of straight up.
- Letting the bell flip onto the forearm in the clean.
Muscles worked by the Kettlebell Clean and Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar then goes overhead. One bell at a time. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Kettlebell Clean and Press alternatives
Same equipment
Different equipment
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Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Kettlebell Clean and Press work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), front delts, hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Kettlebell Clean and Press good for beginners?
The Kettlebell Clean and Press is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Kettlebell Clean and Press?
For example the Clean and Jerk, Clean and Press and Dumbbell Clean. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Clean and Press harder?
Add weight or reps, or move on to the Clean and Jerk and Clean.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.