Single Kettlebell Clean and Press
Powerful single-arm complex that builds strength, power, and coordination.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: shoulders & glutes. Secondary: core, triceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 6-10 each side |
| Estimated calories burned | ~37 kcal |
How to do it
- Start with the kettlebell on the floor or in a hang position.
- Clean the kettlebell to the rack position.
- Press it overhead to full lockout.
- Lower with control and repeat.
- Complete reps then switch sides.
Equipment
- Kettlebell
Coaching tips
Benefits
Powerful single-arm complex that builds strength, power, and coordination.
Common mistakes
Avoid early arm pull on the clean or excessive back arch on the press.
Make it harder
Increase kettlebell weight.
Make it easier
Practice the clean and press as separate movements.
Breathing
Exhale on the press, inhale on the descent.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
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Beginner · 6 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.