Kettlebell Clean & Press

About This Exercise

A two-phase kettlebell compound: a clean (hip-driven pull from floor or hang to rack position), then a strict press overhead from rack. Trains posterior-chain power into shoulder-stable overhead lockout. Distinct from One-Arm Kettlebell Clean and Jerk (jerk uses leg drive at the top), Two-Arm Kettlebell Military Press (press only, no clean), and Kettlebell Hang Clean (clean only, no press).

1Setup

Kettlebell on the floor in front of the standing-shin position (or held in the hang at hip height for hang variant). Feet shoulder-width, hips hinged slightly. Grip the handle with one hand; non-working arm relaxed at side.

2Execution

Clean phase: drive the hips through and pull the kettlebell up the body line to the rack position (bell hanging on the back of the forearm at shoulder height, elbow tucked, wrist stacked). Press phase: from rack, press the kettlebell straight up overhead, finishing with the bicep alongside the ear. Lower under control to rack, then to the floor (or hang). Switch sides per the prescription.

Pro Tips

• The clean is hip-driven, not arm-pulled — let the bell float to rack, then catch with a soft elbow tuck
• Bell rests on the back of the forearm in rack — do not let the wrist collapse
• Strict press = no leg drive at the top (that would make this a jerk, different movement)
• Match the breathing to the lift: exhale through the press, inhale on the descent