Kettlebell Clean and Press: how to do it right
In short: The kettlebell clean and jerk is a full ballistic movement that projects the load overhead, working the front shoulder with maximum tension at mid-range.
How to do it, step by step
- 1Place the kettlebell between your feet, neutral back, braced, firm grip on the handle.
- 2Clean the load: explosive hip extension, let the kettlebell roll around your wrist to the rack, elbow tight to your ribs.
- 3From the rack, a slight knee dip then jerk: push the kettlebell vertically, arm straight overhead.
- 4Lock out at the top, arm lined up with your ear, shoulder active.
- 5Lower the load back to the rack under control, without letting it drop onto your wrist.
- 6Chain reps with no dead time, continuous, smooth rhythm over the whole range.
The mistake to avoid
Don't let the kettlebell slam onto your wrist. Guide it against your forearm in the rack.
Other common mistakes
- Banging the kettlebell on your wrist during the clean: let it roll around the joint by slightly opening your grip at the right moment.
- Jerking with only your arms and no leg dip: use the extension of the knees and hips to launch, the shoulder finishes the move.
- Excessively arching your lower back at the top: brace your abs and glutes to line the load up over your shoulders.
- Lowering the load by dropping it abruptly: control the eccentric down to the rack to protect the shoulder and wrist.
Muscles worked
- Main:
- Front delts
- Supporting:
- Triceps, Traps, Glutes
The front shoulder (front delt) initiates and finishes the vertical press. The triceps lock the elbow at the end of the jerk. The traps stabilize and elevate the shoulder blade. The glutes and posterior chain provide the explosive hip drive that launches the kettlebell to the rack and then overhead.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Kettlebell between your feet, neutral back, firm grip. Clean the load with an explosive hip extension, letting it roll around your wrist to the rack position. Then jerk: slight leg bend, and press overhead.
I don't feel anything, is that normal?
You should feel your shoulders and triceps on the jerk, your glutes and back on the clean, and your breathing climb very fast. It's a whole-body movement: the sensation is diffuse and that's normal.
How fast should I do the movement?
Explosive on the clean and the jerk, controlled on the way back. It's not a movement you do slowly: speed is part of its nature, but the movement must stay crisp.