26Aug

Single-Arm Kettlebell Clean and Press: Exercise Techniques, Benefits, Video

By , August 26th, 2016 | Shoulder workouts, Workout Basics | 0 Comments

The kettlebell clean and press or kettlebell clean and jerk is one of the most important strength building exercises. In fact, the clean and press workout using a kettlebell is much easier to perform than other variations such as barbell clean and press. It is an effective way of developing a strong and ripped core.

Kettlebell Clean and Press Benefits

Performing the kb clean and press involves speed, power, as well as smooth movements of arms and shoulders, which provide you with the following benefits:

  • Improves strength and coordination of elbow and wrist
  • Works your posterior chain, including the gluteal muscles
  • Moving the weight overhead assists in whole body coordination

Kettlebell Clean and Press Exercise Information

Exercise Type Strength
Skill Level Intermediate
Equipment Needed Kettlebells
Muscles Worked Shoulders
Muscles Used Triceps, traps, abdominals, calves, lower back, hamstrings, glutes
Mechanics Compound
Force Pull and Push
Alternative Exercises One-arm kettlebell push press, dumbbell snatch

Video: How to do a Kettlebell Clean and Press

Kettlebell Clean and Jerk Techniques

  1. Assuming a shoulder-width stance, grasp a kettlebell by its handle with an overhand grip.
  2. Execute the clean by extending the kettlebell through your legs and hips, and then pulling it towards the shoulder. While doing so, rotate the wrist so that your palm faces forward.
  3. Squat down by your knees, keeping the torso upright.
  4. Explosively drive through the heels in the reverse direction and jump to create a momentum. Use the body’s momentum and extend your arms to jerk/press the weight overhead to a lockout.
  5. Absorb the weight of the kettlebell overhead by descending to the squat position.
  6. Return to the standing position, keeping the kettlebell overhead.
  7. To do the next rep, lower the kettlebell to the ground.
Kettlebell Clean and Press

Kettlebell Clean and Press

Kettlebell Clean and Press Tips

  1. Do not jerk kettlebell from the ground, go up steadily and then accelerate.
  2. When extending your arm as well as receiving the weight, keep your wrist straight.
Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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