Kettlebell clean and push press

Muscles worked: Shoulders, Quads, Hamstrings, Upper arms, Back, Abs
ShouldersQuadsHamstringsUpper armsBackAbs
🔧 Kettlebell ↕ Push, Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

This exercise involves cleaning two kettlebells to a racked position, then pressing them directly overhead. Begin by forcefully extending your hips to initiate the kettlebell pull, rotating your wrists as you lift. Maintain a straight torso and slightly bent knees throughout the movement, before fully extending your arms to a locked-out position above you.

Muscles Worked

Anterior DeltsMedial DeltsRectus FemorisVastus LateralisBiceps FemorisSemitendinosusLateral HeadTraps (610): Upper TrapsRectus Abdominis

Tips

Focus on using your hips to generate a powerful initial pull during the clean. Keep the kettlebells close to your body to enhance efficiency and reduce the risk of injury. Draw your elbows in towards your body during the racked position for shoulder stability. Utilize the downward dip to build momentum for the overhead press. Actively brace your core to protect your lower back and improve power transfer.

Similar exercises

Kettlebell clean and press Shoulders, Hamstrings, Abs, Quads, Upper arms · 🔧 Kettlebell 5/10 Kettlebell push press Shoulders · 🔧 Kettlebell 4/10 Kettlebell clean squat press Glutes, Shoulders, Upper arms, Hamstrings, Abs · 🔧 Kettlebell 5/10 Kettlebell single arm push press Quads, Glutes, Upper arms · 🔧 Kettlebell 4/10 Dumbbell push press Shoulders · 🔧 Dumbbells 4/10 Barbell power clean and press Glutes, Shoulders, Hamstrings, Back, Abs, Upper arms, Calves · 🔧 Barbell 5/10 Barbell push press Shoulders · 🔧 Barbell 5/10 Dumbbell clean and press Full body · 🔧 Dumbbells 5/10
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