Kettlebell Single Arm Clean and Press

How to do it

Stand with the kettlebell on the floor between your feet and hike it back, then drive through your hips to clean it up into the rack position at your shoulder. Catch it cleanly against your forearm with your elbow tucked, then press it overhead until your arm is fully locked out. Lower it back to the rack and down to the floor under control, then repeat for reps before switching sides.

1. 1Your hips snapping to float the bell up into the rack
2. 2Your shoulder and triceps driving the press to lockout
3. 3Your core bracing hard to keep your torso stacked under the load

Common mistakes

• ×Letting the bell crash onto your forearm on the catch
• ×Leaning away from the weight to muscle it overhead
• ×Pressing before the clean is fully settled in the rack

Muscles worked

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

• Front DeltsPrimary
• TricepsSupport
• ForearmsSupport
• Upper TrapsSupport
• GlutesSupport
• Lower BackSupport
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• QuadsSupport
• HamstringsSupport
• Side DeltsSupport
• Upper ChestMinor
• LatsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• CalvesMinor
• External RotatorsMinor