Kettlebell clean and press is a great practical drill if you’re looking to improve your balance, strength and coordination.
Since Kettlebell Clean and Press are two exercises, you should learn to do them separately before trying to integrate them.
Patience is key to performing it right because mastering this drill takes time. If you are new to the exercise, begin by learning how to handle the kettlebells.
KETTLEBELL CLEAN INSTRUCTIONS
Most beginners have a hard time performing the Kettlebell Clean correctly. Beginners are likely to bang their wrists when bringing the kettlebell to the rack position.
- Spread your feet about your shoulder-width apart.
- Bend down, while keeping your back straight, into a half a squat
- Stretch one arm out to act as a source of balance.
- Grab the kettlebell’s handle with a firm, relaxed grip.
Performing this stage correctly is the key to avoiding injuries. Begin slow and increase your pace once you have become comfortable with the kettlebell and your hand’s movements.
- Ensure you grab the kettlebell with adequate grip (not too loose and not too tight).
- Pull the kettlebell towards you. Make sure you keep your arm tucked in close to your body. Let your heels support your weight.
- Rotate your arms swiftly before lifting the kettlebell to shoulder height.
- Squeeze your glutes.
If the procedure is performed correctly, the kettlebell should rest on the back of your forearm. However, if it does not lie on the back of your forearm, you are not doing it correctly.
OVERHEAD PRESS INSTRUCTIONS
The overhead press is the second part of the exercise. If you have mastered and feel comfortable with the clean, proceed to this phase.
Performing the overhead press is easier than performing the clean. Be careful not to push the kettlebell too far out to the side during this workout.
The aim is to keep your hand straight during the lift.
- Spread your feet slightly over your shoulder-width apart.
- Grab and lift the kettlebell into the rack position
- Squeeze your glutes and brace your core.
During this phase, people often perform the mistake of pushing the kettlebell too far away from their bodies. Lifting the kettle too far away from your body can cause instability.
To avoid instability and keep yourself safe:
- Loosen your grip on the kettlebell when it is in the rack position.
- Exert your weight on your heels.
- Breathe while bracing your glutes and core.
- Push the kettlebell upwards with a controlled movement. Make sure you push the kettlebell in an upright position, using your shoulders as the reference point.
- Keep your wrist and elbow straight.
When bringing the kettlebell down, follow every process you used to lift it upwards. Only, you will do it in the reverse order.
COMBINING THE CLEAN AND PRESS
If you are about to perform the clean and the press together, then you have already mastered the clean and the press separately. Combining the two workouts is fairly simple for people who have done it for some time. However, it can challenge newcomers.
Combining the two exercises does not require further techniques other than those discussed above. You only need to perform the clean, then proceed to press the kettlebell.
MUSCLES WORKED BY KETTLEBELL CLEAN AND PRESS
These are the muscles called upon to lift the kettlebells when performing the clean. Carrying out the clean loads the hamstrings, which, in turn, builds and strengthens the muscles.
The body uses these muscles when you are squatting and during the final step of executing the clean. The muscles will force the knee joints to extend.
BACK AND TRAPS
When you squat and perform the clean, your back muscles will remain contracted and will support the weight of the kettlebell.
Also, the back muscles will support you as you lift the kettlebell upwards.
The shoulders, biceps, and triceps support the weight of the kettlebell during the press. The shoulders help to raise the kettlebell to the front rack after the knee and hip extension.
BENEFITS OF KETTLEBELL CLEAN AND PRESS
Kettlebell Clean and Press exercise develop various parts of the body. The dynamic movement of the workout has many benefits including:
WHOLE BODY CONDITIONING
The exercise works the whole body because it involves movements of the many-body muscles.
For instance, when you squat, you will move your quadrilateral muscles. When you press, you will use your back and shoulder muscles.
Since the workout is complex and involves a wide range of motion, the exercise is useful for athletes and sports persons seeking metabolic conditions workouts.
STRENGTH, CORDINATION AND PERFORMANCE
Kettlebell Clean and Press uses a similar workout technique as dumbbell clean and press. Therefore, it increases unilateral movement, strength, and coordination.
Also, kettlebell clean and press is a dynamic workout that requires timing, fluidity, and body mechanics. Therefore, it helps the body to achieve these skills over time.
OVERHEAD STRENGTH AND STABILIY
The exercise, similar to barbell clean and press, targets overhead stability and strength. However, the unilateral loading of the kettlebells makes it more efficient and better than the barbell clean and press.
GENERATION OF BODY POWER
The kettlebell clean and press promotes and teaches powerful hip extension. The powerful hip extension helps to push the kettlebell upwards. Also, the powerful upward push of the kettlebell develops the glute, hamstring, hip flexion, and neural grooving.
POSITIONAL SQUATTING STRENGTH
Kettlebell squatting is a demanding workout and requires scapular stability, back strength, and anterior chain strength. It, therefore, helps to develop positional strength when you perform a front-loaded squat position.
Additionally, the exercise builds your vertical torso positioning because it demands you keep your back straight when performing the workout. It also develops squat patterning when catching the clean.
When pushing the kettle upward to perform the press, you will need positional strength to execute that action. In turn, the workout will help you develop a strong upper back.
ALTERNATIVES TO KETTLEBELL CLEAN AND PRESS.
There are many alternatives to kettlebell clean and press that you can try out. One great alternative is the deadlift drill, which prepares you for several other movements. Deadlifts also helps you generate your basis and posterior chain energy.
- Place a loaded barbell with bumper plates on the floor and stand in front of it. Ensure your feet are parallel with your hips.
- Move your upper torso forward and bend your knees.
- Grip the bar. Spread your hands slightly wider and keep your back and arms straight.
- Ensure your head is at a neutral position. Keep your gaze forward and push your hips forward while lifting the bar to stand up.
- Lower the bar down and repeat the drill to until the desired amount of reps.
MISTAKES TO AVOID WHEN PERFORMING KETTLEBELL CLEAN AND PRESS
CLEANING TOO HIGH
Cleaning too high is a common kettlebell mistake which occurs when you hold the kettlebell longer when attempting to peak your press. Target the hip since it is the specific area for the press. Avoid any unnecessary movements and reserve your energy for tougher press
If you notice you are making a downward motion before pressing, you are making a mistake. Beginners tend to pull down the kettlebell to create a support shelf for pressing. By focusing on cleaning the hip, you will be avoiding extra movements prior to the press such as the downward motion
LEADING WITH THE HAND
There’s absolutely no gain that comes from lifting the kettlebell while leading the motion with your hands. Lead the motion with your elbow and keep the bell close to you and protect your elbows and shoulders from any probable injuries while at it.
If you are looking for an exercise that combines it all, try out the Kettlebell Clean and Press. It is easy to perform, easy to master, and effective for whole-body growth.
It is superior to other workouts such as barbell clean and press, and dumbbell clean and press because it develops many muscles at the same time, does not require as much energy, and is easier on beginners.