Kettlebell Clean and Press
A kettlebell clean to the rack followed by a strict overhead press. It combines hip power with overhead strength for a full-body strength exercise.
Primary muscles
- Front Delts
- Glutes (Gluteus Maximus)
- Hamstrings
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Obliques
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the kettlebell in front of you, hinge and grip it with one hand.
Hike the bell back and clean it to the rack position.
Stand tall, brace the glutes and abs.
Press the bell overhead until the arm is locked with the biceps near the ear.
Lower the bell back to the rack, then drop it into the backswing for the next clean.
Breathing: Exhale as you clean, inhale in the rack, and exhale through the press.
Coaching tips
Glutes tight before the press
Forearm vertical
Lock out overhead
Common mistakes
Leaning back to press
Flared elbow in the rack
Curling the bell up instead of cleaning
Not resetting between clean and press
Safety notes
Choose a bell you can press strictly with a stable trunk.
Keep the wrist straight to avoid strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.