How to Do Kettlebell Clean, Squat and Press
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Upper body pull
Required Equipment
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Kettlebell
muscles
Primary
Full Body
Correct Form
1. Start with two kettlebells on the ground in front of you, one in each hand.
2. Explosively extend your hips and knees, pulling the kettlebells to your chest and rotating them into the rack position at your shoulders.
3. With the kettlebells in the rack position, lower yourself into a squat, keeping your chest up and back straight.
4. Stand up from the squat and press both kettlebells overhead simultaneously, fully extending your arms.
5. Lower both kettlebells back to the rack position with control and reverse the movement to return to the start.
Common Mistake
Don't round your back: Keep your back straight during the clean to prevent injury.
Pro Tips
1. Generate power from your legs and hips during the clean, not just your arms.
2. Maintain a neutral wrist position in the rack.
Alternative Exercises
Full Body
Dumbbell Power Clean
Dumbbell Power Clean
Beginner
•
Full Body
•
Dumbbell
1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Hinge at your hips, lowering the dumbbells to mid-shin, keeping your back flat.
3. Explosively extend your hips and knees, driving the dumbbells upward as you rise.
4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up towards your shoulders.
5. Stand up fully to complete the lift, then lower the dumbbells back to mid-shin level.
Medical. Ball Ground to Shoulder
Medical. Ball Ground to Shoulder
Beginner
•
Full Body
•
Wall Ball
1. Stand with your feet shoulder-width apart, with a ball on the ground in front of you.
2. Hinge at your hips, bend your knees, and keep your back flat as you grab the ball with both hands.
3. Stand up as you lift the ball from the ground to your shoulder in one smooth motion.
4. Rotate your torso slightly as you bring the ball to your shoulder.
5. Throw the ball down and repeat the movement, alternating shoulders with each rep.
Barbell Thrusters
Barbell Thrusters
Beginner
•
Full Body
•
Barbell
1. Stand with your feet shoulder-width apart.
2. Hold a barbell across your shoulders with a grip slightly wider than shoulder-width.
3. Lower into a squat by bending your knees and hips.
4. Push through your heels to stand, press the barbell overhead, and extend your arms.
5. Bring the barbell back to your shoulders and lower your body into the squat.
Burpees over Barbell
Burpees over Barbell
Beginner
•
Full Body
•
Barbell
1. Place the barbell on the floor. Stand beside it with your feet shoulder-width apart.
2. Lower into a squat, place your hands on the floor, and jump your feet back into a plank position.
3. Perform a push-up, keeping your core engaged and body straight.
4. Jump your feet back towards your hands, then explosively jump over the barbell.
5. Land softly on the other side and immediately lower into another burpee.
Lateral Ball Slams
Lateral Ball Slams
Beginner
•
Full Body
•
Wall Ball
1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height.
2. Engage your core, lift the ball overhead, and rotate your torso to the right.
3. Forcefully slam the ball down to the right side, using your legs and core to generate power.
4. Pick up the ball, lift it overhead again, and rotate your torso to the left.
5. Slam the ball down to the left side, then repeat the movement, alternating sides.
Dumbbell Ground to Shoulder
Dumbbell Ground to Shoulder
Beginner
•
Full Body
•
Dumbbell
1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides.
2. Bend at your hips and knees, lowering the dumbbells to the ground.
3. Explosively extend your hips and knees, driving the dumbbells upward as you rise.
4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up to your shoulders, rotating your elbows underneath.
5. Stand up fully with the dumbbells at shoulder height, then lower them back to the ground.
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