Last Updated on 29 July 2025 by Greg Brookes
The kettlebell clean, squat and press is a powerhouse of a movement.
It links three foundational kettlebell exercises into one seamless, muscle-building flow: the clean, the squat, and the overhead press.
It demands strength, coordination, timing, and serious cardiovascular output. You’ll feel this everywhere, from your grip and glutes to your lungs.
What Is the Kettlebell Clean, Squat and Press?
It’s a compound exercise made up of:
- A kettlebell clean to rack position
- A deep squat with the kettlebell racked
- A powerful overhead press to finish the rep
It’s performed with one or two kettlebells, depending on your strength and skill level.
The goal is smooth, clean transitions between phases, clean, squat, press, and reset.
Why It Matters
Rather than isolating muscles, this exercise teaches the body to move as one unit.
You’ll develop:
- Full-body strength and conditioning
- Timing and motor control
- Core bracing and spinal alignment under load
- Explosiveness from the ground up
It also reinforces good clean mechanics, squat depth, and shoulder pressing technique, all in one drill.
Muscles Worked
- Glutes
- Hamstrings
- Quads
- Core stabilisers
- Deltoids
- Triceps
- Forearms
- Lats and upper back
How to Do the Kettlebell Clean, Squat and Press (Step-by-Step)
- Clean the kettlebell into a racked position.
- With the bell racked, drop into a controlled squat.
- Drive up from the heels.
- As you rise, press the kettlebell overhead in one smooth motion.
- Lower the kettlebell back to the rack, then to the start.
- Repeat all reps on one side, or alternate arms each rep.
Tip: Mentally cue each step: Clean. Squat. Press. Down. Smooth transitions matter more than speed.
Watch the kettlebell clean, squat and press in action:
Common Mistakes to Avoid
- Banging the kettlebell into your wrist on the clean
- Cutting the squat short
- Pressing before you’ve fully stood up
- Overarching the lower back on the press
- Rushing through the phases
Warm-Up Drills to Prep for the Movement
- Kettlebell Dead Clean (6 per side)
- Bodyweight Squats (10 reps)
- Overhead Shoulder Taps (30 seconds)
- Rack Hold March in Place (20 seconds per side)
Programming Tips and Reps
- 4–6 reps per side for strength and coordination
- 6–10 reps for metabolic conditioning
- 2–4 sets, depending on load and intent
Use as a main lift or as a full-body finisher, just keep your technique sharp, especially when fatigued.
When to Use This Exercise
- As a standalone full-body movement
- At the start of a strength session to train movement quality
- In high-rep metabolic circuits for cardio and coordination
This is a go-to for kettlebell conditioning. One move, total-body results.
Coach’s Insight: Greg’s Take
If I had to choose one kettlebell move for total-body function, this would be high on the list.
It covers all the basics: clean mechanics, deep squatting under load, and pressing with control.
I cue clients to own each phase. It’s not a race, it’s a rhythm. Clean with snap, squat with depth, press with precision.
Add doubles if you want a serious strength and conditioning hit.
Kettlebell Clean, Squat and Press vs Thruster
They’re similar, but not the same.
The thruster combines a front squat and a press in one explosive drive.
The clean, squat and press breaks it into parts, giving you more control and reinforcing clean technique. It’s more technical and better for skill development.
Who Should Do This Exercise?
- Intermediate to advanced kettlebell users
- Athletes building total-body coordination
- Clients short on time needing a full-body movement
- Lifters training for work capacity
Related Exercises You Can Try Next
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Frequently Asked Questions
Yes, but only once you’re confident with single-kettlebell flow. Double bells increase the difficulty significantly.
You’re likely flipping the bell over too aggressively. Practice a smoother path and keep the elbow close, taking your hand around the kettlebell.
Yes, it’s a compound, high-heart-rate movement that combines strength and cardio.
Work on your Turkish get-up and windmill. You can also substitute a push press until mobility improves.
I’m trying to come up with an ultra minimalistic routine to perform at home with minimal equipment. I’ve been doing dips and pullups for almost two years, but I want to round it up to cover all areas while keeping it simple.
Is this exercise a good alternative to doing deadlifts and squats separately?
Yes Luis, I’ve also written about one exercise a day workouts here
Greg, my 60 year old shoulders get sore after doing the kb clean and press.
Is the clean and push press good alternative for keeping your shoulders health?
Also, I think it works more muscles
Appreciate your time Ralph
BTW if you want I could share my strength circuits
Hi Ralph, yes the clean and push press will certainly help take some of the stress away from your shoulders. I’ve written more about the Kettlebell Push Press here.
Greg Your thoughts on changing to clean,press,and squat?
Also I was thinking of doing this complex three times on the minute
Right side-rest then Left side
Great web site
Ralph
Sounds good Ralph, is there any reason why you don’t want to perform the clean, squat and press in that order?
If using a heavier bell it might be easier to press before doing the squat?
You should find it easier to squat and press a heavier weight because you can use the momentum from the squat to drive the kettlebell overhead.
Thanks for this exercise idea and video. Any tips for stopping the kettlebell from smashing your wrist when you flip it over?
Thanks Andy, yes I’ve got lots of advice on mastering the Kettlebell Clean here. Best of luck.
Hello Greg, can this movement be performed with swing in the beggining instead of deadlift position ? What is the difference in effect ?
Thank you !
I would stick with the regular vertical clean rather than a swinging clean, you will find there is a much better flow to the movement. Enjoy!