Kettlebell Clean and Press

             Kettlebell Clean and Press

The kettlebell clean and press is a compound exercise that combines two movements: the kettlebell clean and the overhead press. It's a popular exercise in kettlebell training and provides a full-body workout, targeting muscles in the legs, core, shoulders, and arms. Here's how you perform the kettlebell clean and press:

Equipment Needed: A kettlebell.

Instructions:

1. Start Position:

   • Place the kettlebell on the floor between your feet
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   • Stand with your feet shoulder-width apare.
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   • Hinge at the hips and bend your knees slightly to reach down and grasp the kettlebell handle with one hand (usually the dominant hand).
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   • Your palm should be facing your body, and your back should be flat with your core engaged.

2. Clean:

   • Explosively drive through your hips and legs while simultaneously pulling the kettlebell towards your body.
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   • As the kettlebell rises, tuck your elbow in and guide it to your shoulder while your hand continues to grip the handle.
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   • The kettlebell should end up resting on the front of your shoulder, close to your body, with your forearm vertical and your elbow pointing down.
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3. Press:

   • From the clean position, keep your core tight and initiate the press by extending your elbow and pushing the kettlebell upwards.
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   • As you press, rotate your wrist so that your palm faces forward at the top of the movement.
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   • Continue pressing until your arm is fully extended overhead with your bicep close to your ear.

4. Lowering the Kettlebell:

   • Reverse the press movement by bending your elbow and bringing the kettlebell back down to your shoulder.
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   • Carefully guide the kettlebell back down to the starting position near your feet, allowing it to drop into the hinge of your hips.
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5. Return to the Floor:

   • Once the kettlebell is back near the ground, you can either gently place it on the floor or transition into the next repetition.

Tips:

• Maintain a strong and stable core throughout the movement to protect your lower back.
• Keep your wrist neutral to avoid strain.
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• Start with a lighter kettlebell to practice the technique before increasing the weight.
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• Perform the movement with control; avoid using momentum to lift the weight.

The kettlebell clean and press is an effective exercise, but it requires proper form to prevent injury. If you're new to this exercise, consider working with a certified kettlebell trainer or fitness professional to ensure you're performing it correctly.