Kettlebell Clean and Press

Muscles Worked

How to Perform

1. 1

   Set up for the Kettlebell Clean and Press in a stable, balanced position. Ensure proper alignment before beginning.

2. 2

   Brace your core and initiate the movement through the target muscle group, not momentum.

3. 3

   Move through the full range of motion with control. Focus on feeling the working muscle contract.

4. 4

   Return to the starting position under control. Maintain tension on the shoulders throughout.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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