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
- Start with a kettlebell on the floor in front of you
- Hinge at the hips, grip the handle, and clean it to shoulder height
- Catch the bell in rack position with your elbow close to your body
- Press the kettlebell overhead until your arm is fully extended
- Lower it back to the rack position with control
- Drop the bell back to the floor or go straight into the next clean
- Repeat for the desired number of reps, then switch sides
Common Mistakes
- Swinging the bell too far out during the clean
- Pressing before the clean is complete
- Arching the back during the press
- Letting the bell crash down instead of controlling the descent
- Rushing through the transition