The kettlebell clean and press is a powerful full-body exercise that combines a hip-driven pull (the clean) with an overhead press. It primarily targets the glutes, hamstrings, core, shoulders, and upper back, while also challenging coordination and stability. This movement is often prescribed to build strength, power, and functional movement patterns, particularly for lifting and overhead control.
- Stand with your feet hip-width apart, kettlebell on the floor slightly in front of you.
- Hinge at your hips with a neutral spine and grip the kettlebell with one hand.
- Initiate the movement by driving through your hips, swinging the kettlebell upwards close to your body.
- As the kettlebell rises, quickly rotate your wrist and “catch” it softly in the rack position at shoulder height (elbow close to your body, wrist neutral).
- Stabilise your core and glutes before pressing.
- Press the kettlebell overhead by extending your elbow, keeping your biceps close to your ear at the top.
- Avoid leaning back—maintain a tall posture with your ribs down.
- Slowly lower the kettlebell back to the rack position, then guide it down into the next repetition.
- Complete repetitions as prescribed by your physiotherapist.