Swing-Clean-Press
Fluid power complex from swing
Full BodyAdvancedPowerComplex
At a glance
| Muscles worked | Primary: Full body |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Power · Complex |
| Sets & reps | 3 sets × 5-8 each side |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Perform Russian swing
- Step 2: Transition into clean to rack
- Step 3: Immediately press overhead
- Step 4: Lower and reset swing
- Step 5: Repeat fluidly
Equipment
- Kettlebell optional
Coaching tips
Benefits
Fluid power complex from swing
Common mistakes
Poor transition timing
Make it harder
Continuous flow
Make it easier
Swing to clean
Breathing
Explosive on each phase
Build a workout with this exercise
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