Kettlebell Clean and Push Press

How to do it

Start with a kettlebell on the floor between your feet. Hinge and pull it up, rotating your hand around so it lands softly in the rack position at your shoulder. Dip your knees slightly and drive through your legs to push the bell overhead to a full lockout, then return to the rack and repeat.

1. 1Hips and legs driving the bell up into the rack and again on the push
2. 2press
3. 3A tight core and braced trunk transferring power from legs to overhead
4. 4Shoulder and triceps finishing the lockout with the bell stacked over your head

Common mistakes

• ×Letting the bell crash onto your forearm in the rack instead of guiding
• ×it
• ×Pressing purely with the arm without the leg dip and drive
• ×Overarching your lower back at the top of the press

Muscles worked

The kettlebell clean and push press mainly works the front delts and triceps, with the forearms, upper traps, quads, glutes, side delts, upper chest, lower back, upper abs, lower abs, and hamstrings assisting.

• Front DeltsPrimary
• TricepsPrimary
• ForearmsSupport
• Upper TrapsSupport
• QuadsSupport
• GlutesSupport
• Side DeltsSupport
• Upper ChestSupport
• Lower BackSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Lower TrapsMinor
• ObliquesMinor
• CalvesMinor