Kettlebell Clean & Press

Introduction

The Kettlebell Clean & Press is a compound movement that chains two exercises into one fluid motion: the clean (bringing the KB to rack position at the shoulder) and the press (pushing overhead). It is one of the most complete kettlebell exercises, simultaneously working the posterior chain, shoulders, core, and cardiovascular system.

Muscles Worked

The clean recruits the posterior chain (glutes, hamstrings, lower back) and biceps. The press activates deltoids, triceps, and upper trapezius. The core stabilizes throughout. Grip is heavily engaged. Quadriceps contribute to the base of support.

Step-by-Step Execution

1. Starting position: KB between legs, hip hinge position similar to swing.
2. Clean: Partial swing to bring KB to rack position (against shoulder, elbow bent, KB resting on forearm and biceps).
3. Rack stabilization: Brief stabilization moment, elbow tight to body.
4. Press: Push KB overhead to full arm extension, biceps near ear.
5. Rack return: Lower KB to rack position in a controlled manner.
6. Swing return: Let KB descend between legs for the next rep.

Recommended HIIT Protocol

• Classic sets: 4 x 8-10 per arm, 60-90 sec rest.
• EMOM 10: 5 clean & press per minute (alternate arms each minute).
• Ladder: 1-2-3-4-5 reps per arm, minimal rest between rungs.

Safety and Common Mistakes

• Don't slam KB on forearm: The clean should be fluid, KB rolls around wrist.
• Locked elbow at top: Full arm extension at press.
• Don't arch the back: Abdominals stay engaged during press.

Variations

• Double KB clean & press: Two kettlebells simultaneously.
• Clean & push press: Add leg drive for the press.
• Clean & jerk: Version with split jerk for heavier loads.
• Bottoms-up clean & press: Inverted KB for grip and stability.

Target Audience

The Clean & Press suits intermediate-level practitioners with a swing and press foundation. Excellent for functional strength and muscular endurance in HIIT.