How to Master the Kettlebell Clean and Press Exercise

The Kettlebell Clean and Press combines 2 exercises the Kettlebell Clean and the Overhead Press.

Combining these 2 kettlebell exercises into one fluid movement will work over 600 muscles in the body as well as putting large demands on your cardiovascular system.

The two individual kettlebell exercises should be practiced first before being performed as one complete movement.

Watch a video of the Kettlebell Clean & Press below:

Variations of the Clean and Press

There are a number of different variations of the single arm clean and press:

Kettlebell Clean and Push Press
Kettlebell Clean and Jerk Press
Kettlebell Swing Clean and Press
Kettlebell Hang Clean and Press

The kettle bell clean and press can also be performed with 2 kettlebells to add more overload to the body. Here’s the double kettlebell clean and press:

Final Tip

Once the kettlebell has been cleaned up to the racked position there should be a moments pause before pressing the kettlebell overhead.

Failure to pause between the two movements can result in incorrect breathing patterns and a lack of concentration during the top part of the exercise.

As you start to lift heavier kettlebells you will appreciate this moments pause for composure.

See a much more in depth article on mastering the kettlebell clean here

To see more posts about the hip hinge, go here.

Have you mastered the kb clean and press? Let me know more below…

What muscles does the kettlebell clean and press work?

The clean and press is a full body exercise working every muscle from head to toe with a particular focus on the posterior chain.

Can I build muscle with kettlebells?

Yes. The clean and press exercise is a particular favourite for adding muscle to the body due to its full body activation and hormonal influence.

Dan W
13 April 2020
Thanks Greg, have loved your content for years and keep coming back to it. Regarding not letting the two parts become one – I’ve found if I use too light a weight I can get the KB up to the top position with a single ‘high clean’. This is different to a Snatch, but I’m wondering if it is actually a different exercise, or if I should not be doing it at all? Cheers, Daniel
1. Greg Brookes
  14 April 2020
  It’s not a formal exercise that I know of Dan. If the kettlebell weight is too light then you are not training the clean movement, only the press. For this reason I like to go heavier and use a push press to assist the overhead press.
Chris
15 March 2018
I can barely hold the kettlebell in the rack position for more than a few seconds, because the kettlebell pressing against the back of my forearm hurts like hell. Is this just because I’m a beginner and this area will become less sensitive over time or am I doing something wrong?
1. Greg Brookes
  16 March 2018
  Hello Chris, this is a very common problem with badly made kettlebells Chris, it is probably to do with the handle spacing or shape of the actual weight. Take a look at my kettlebell buyers guide here
2. George
  20 March 2019
  Hi Chris,
  I’ve got a 26 lb and 40 lb KB here at my desk. The 40 pounder is a lot more comfortable to rack because, like Greg said, the space between the handle isn’t long enough on the smaller one, meaning that the weight is resting high on my wrist rather than on the more muscley part lower down.
  Another thing to try is gripping the handle harder, which may protect your forearm by hardening the muscles.
Ralph
22 July 2017
What’s the difference between the clean from the floor vs swing clean between the legs
Thanks for your time Ralph
1. Greg Brookes
  28 July 2017
  Hi Ralph, the Dead Clean from the floor, like the standard deadlift, starts from a “Dead” position and will develop strong explosive hips. The Swing Clean utilises more momentum as the bell is swung between the legs so less explosion is required. The Swing Clean can also be harder for people to master because controlling the top of the clean can be tricky and bang the wrists – good timing is needed. I would therefore recommend that everyone start with the Dead Clean before progressing to the Swing Clean.
Emma Poyner
16 April 2017
Ive just started getting interested in a few more kettlebell exercises. I usually just do the two hand kettlebell swing at the end of my run. After searching through many beginner guides to kettlebells, I can honestly say your site shows the exercises clearly, quickly but with lots of useful easy to understand info. You dont waste a lot of time talking about random irrelevant stuff. I am more confident to try clean and press and one hand kettlebell swing.
One question though, when you do clean and press, should I do 25 reps straight in a row on one arm or alternate arms up to 25 reps. I think my arm would be so tired doing 25 in one set!
1. Greg Brookes
  19 April 2017
  Thanks Emma, I’d keep your Clean & Press routine simple. Start with 1 on each side, then 2 on each side, then 3 etc. see if you can get to 5 then start coming back down…4, 3, 2, 1. Once you are comfortable with this, maybe in 4-6 weeks time you can work on higher rep numbers.
Emma
21 January 2017
I love your videos. They arent too long and you put lots of useful info in them. I feel a lot more confident doing the clean and press now.
Jenn
30 September 2016
Loved your quick, yet thorough presentation. Great body demonstration, clear example.

How to Master the Kettlebell Clean and Press

Variations of the Clean and Press

Final Tip

Discover the ONE kettlebell exercise you need to do right now!

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