Kettlebell Clean and Press
Muscle Group
Shoulders / Core
Equipment
Kettlebell
Difficulty
Advanced
Kettlebell clean and jerk. Complete movement working the entire upper body.
How to Perform This Exercise
- 1 Lie on a flat bench, feet flat on the floor, shoulder blades squeezed against the bench.
- 2 Grasp the handles with a shoulder-width or slightly wider grip.
- 3 Unlock the weight and bring it above your chest, arms extended.
- 4 Lower slowly toward the mid-chest while keeping elbows at 45 degrees.
- 5 Push explosively upward while contracting the chest until lockout.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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