Kettlebell Clean and Press: How-to, Tips & More
The Kettlebell Clean and Press is a beginner compound exercise for your shoulders. You do it with kettlebells, one side at a time. It is a good fit when your goal is strength.
Besides the shoulders, it also works your glutes, triceps and core, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Glutes
Secondary
Triceps
Secondary
Core
Secondary
How to do the Kettlebell Clean and Press
- Swing the kettlebell between your legs and drive your hips forward.
- Pull it up and let it land softly in the rack at your shoulder.
- Press it overhead.
- Lower it back to the rack, then the swing, and repeat.
Kettlebell Clean and Press tips
- Guide the bell around your wrist so it does not slam your forearm.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Kettlebells
Type
Compound
Kettlebell Clean and Press alternatives
Half Kneeling Kettlebell Press
Shoulders
Kettlebell Press
Shoulders
Arm Circles
Shoulders
Arnold Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Frequently asked questions
What muscles does the Kettlebell Clean and Press work?
The Kettlebell Clean and Press mainly works your shoulders, with help from your glutes, triceps and core.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Clean and Press good for beginners?
Yes. The Kettlebell Clean and Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kettlebell Clean and Press?
You need kettlebells.
Add Kettlebell Clean and Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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