Single Arm Clean and Press with Kettlebell
Classic single-arm kettlebell clean and press that builds full-body power and stability.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: shoulders & glutes. Secondary: hamstrings, core, back, triceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 6-10 each side |
| Estimated calories burned | ~32 kcal |
How to do it
- Stand over a kettlebell and hinge to grip it with one hand.
- Explosively extend the hips to clean the bell to the rack position.
- Press the kettlebell overhead to full lockout.
- Lower with control and reset.
- Complete reps then switch sides.
Equipment
- Kettlebell
Coaching tips
Benefits
Classic single-arm kettlebell clean and press that builds full-body power and stability.
Common mistakes
Avoid early arm pull or pressing with a soft core.
Make it harder
Increase kettlebell weight.
Make it easier
Perform a clean to rack only, or use a lighter bell.
Breathing
Exhale on the clean and press, inhale on the descent.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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