How to Do the Kettlebell Power Clean and Press Exercise

The kettlebell clean and press is a looser, one-handed variation of the well known and much respected power clean and press exercise. The design of the kettlebell forces a stronger workout on the core that increases exponentially as you move to heavier kettlebell weights. Follow these steps to do power clean and press with a kettlebell.

Difficulty: Moderately Challenging

Instructions

1. Stand over the kettlebell with you feet placed slightly wider than shoulder width apart. Make sure the kettlebell is centered between your legs.

2. Squat down slowly as you keep your upper back straight and a "C" curve in your lower back (lumbar spine). Grab the handle of the weight with one hand and allow your other arm to rest towards your side in a neutral position.

3. Stand up in the motion of a deadlift, being sure to keep your back straight. Swing the weight up towards your shoulder and allow it to turn so the ball of the weight swings around your hand and comes to rest on the top of your forearm. Bend your elbow completely, ending with your knuckles next to your outer chest and shoulder. As you clean the kettlebell, dip into the swing so your body lowers in order to catch the kettlebell in the up position.

4. Straighten up into a standing position. Dip down again and push back up with your glutes, hamstrings and thighs. Press the kettlebell up to the sky as you push up. Get the weight to a fully raised position with your elbow locked. Keep it there for 1 second.

5. Lower the kettlebell back to the up position that you started the press from. Dip down as you lower the weight so you're in a lowered position when you catch the weight by your shoulder. Then, stand up straight.

6. Lower the weight to the floor, again paying attention so that your back remains straight with an inward curve in your lower back.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!