Alternatives

  • Push Press
  • Arnold Press
  • Kettlebell Thruster

Summary

The clean to press is a compound movement that combines a hip-driven kettlebell clean with a powerful overhead press. It trains coordination, full-body strength, and shoulder power in one fluid sequence.

Benefits of the Clean to Press

  • Builds full-body strength and shoulder power
  • Improves timing, control, and coordination
  • Strengthens both the lower and upper body
  • Time-efficient compound movement
  • Great for functional training and metabolic conditioning

Clean to Press Muscles Worked

  • Primary: Deltoids, Triceps, Glutes, Hamstrings
  • Secondary: Core, Forearms, Quadriceps, Upper Back

Instructions

  1. Start with a kettlebell on the floor in front of you
  2. Hinge at the hips, grip the handle, and clean it to shoulder height
  3. Catch the bell in rack position with your elbow close to your body
  4. Press the kettlebell overhead until your arm is fully extended
  5. Lower it back to the rack position with control
  6. Drop the bell back to the floor or go straight into the next clean
  7. Repeat for the desired number of reps, then switch sides

Common Mistakes

  1. Swinging the bell too far out during the clean
  2. Pressing before the clean is complete
  3. Arching the back during the press
  4. Letting the bell crash down instead of controlling the descent
  5. Rushing through the transition