Kettlebell Clean & Press (One Arm)

Setup instructions

1) In standing position, slightly bend your knees and widen your stance. Place the kettlebell on the floor in between your legs so the handle is facing forward. Keep the kettlebell close to you at all times.

2) Hinge at the hips and have a slight bend at the knees. As you squat down, keep your back flat and head neutral.

3) Grab the kettlebell by its handle. Twist the arm inwards so the thumb is facing behind.

Perform instructions

1) Push through your heels, shrug at the shoulder and quickly pull the kettlebell to your chest. During this movement, twist your arm (so the palm is facing inwards) and point the elbow down so the kettlebell is on the outside of your hand. The endpoint should be the kettlebell in front of your collar bone with the elbow tucked in (racked position).

2) Once again, bend your knees, drive from the heels back to standing. Use this momentum to perform an overhead press by extending your arm upwards. This is an explosive move so be quick with the movements.

3) Complete each movement in reverse until you come to the starting position.

4) Repeat.

Note: the twist in the arm in step 1 should counter the kettlebell banging on the forearm.

Anatomy

Interests

Health benefits

Strength · Muscular Endurance

Skills

Coordination · Balance

Peformed by