Kettlebell Single Arm Clean and Push Press

How to do it

Start with a kettlebell on the floor between your feet. Hinge and clean it to the rack position at your shoulder in one smooth pull, then dip your knees slightly and drive the bell overhead using leg drive plus your shoulder and triceps. Lower back to the rack and reset for the next rep.

1. 1Leg drive launching the bell off your shoulder, finished by your shoulder
2. 2and triceps
3. 3A tight core and a clean rack position on every clean
4. 4Power transferring from hips to overhead in one chain

Common mistakes

• ×Avoid arching your back or letting the bell crash onto your wrist
• ×Don't press purely with the arm; use the leg dip on the push press
• ×Don't lock your knees hard at the top; stay athletic

Muscles worked

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

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