How to Do a Clean and Press With Kettlebells

Kettlebells are a unique form of free weights which originated in Russia. Many people who train in weight lifting prefer kettlbells to traditional weights as their handled design allows a greater number of exercises. As with any workout, learning proper technique is the most important step. A few tips can teach you the basic clean and press with your kettlebells.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet about shoulder width apart, placing the kettlebell between your legs with the handle horizontal to your body. Bend at the knees and lean forward, gripping the kettlebell with your knuckles facing out. Remember that through your entire workout your abs should be engaged and your tail bone tucked under to protect your spine.

2. Push down with your feet, straightening your body as you lift the weight. At about mid-lift, pull your elbow into your body, which will cause the kettlebell to naturally roll over your wrist. This starting technique is called the kettlebell clean, and should finish with your elbow in tight, your fist near your armpit and the kettlebell resting on the outside of your wrist.

3. Bend slightly at the knees as you begin your kettlebell workout. Again, keep your posture in mind at all times, with your spine tall and straight and your shoulders rolled back. Press the kettlebell up towards the ceiling, extending your arm out straight. Remember that your arm should extend along the side of your head, not too far forward nor too far back.

4. Lower the kettlebell slowly, coming back to your hold position, and press up again. Continue as many repetitions as you like before gently lowering the weight to the ground and performing the exercises with the opposite arm.

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