← EXERCISE LIBRARYConditioning
Kettlebell Clean And Press
Clean the bell to the rack, press it overhead, return under control. A full-body strength-endurance cycle that keeps the heart rate high without a barbell.
- 01Hike and clean the bell into the front rack, elbow tight to the ribs.
- 02Set the ribs down, brace the trunk and squeeze the glutes before you press.
- 03Press the bell in a slight arc around the head, finishing with the biceps beside the ear.
- 04Pull the bell back down into the rack rather than letting it drop onto the forearm.
- 05Tip it forward into the hike and clean again for the next rep.
- 01Brace first, then press.
- 02Screw the fist to the ceiling at lockout.
- 03Pull it home, do not drop it home.
- 01Leaning back to get the bell up, which shifts the work from the shoulder to the lumbar spine.
- 02Pressing before the rack is settled, which starts the lift from a moving base and costs reps.
- 03Dropping straight to the hike from overhead, which skips the rack and jars the elbow.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.