Clean and press

Skill Tree

Muscles

Technique

  1. Stand with your feet shoulder-width apart and a Kettlebell on the floor on each side.
  2. Hinge at your hips and grip the handles.
  3. Keep your back straight, chest up, and engage your core.
  4. Explosively drive through your legs and hips to lift the kettlebells.
  5. As the kettlebells rises, guide them into the rack position by rotating your wrists so they rest against your forearms.
  6. Press the kettlebells overhead until your arms are fully extended.
  7. Lower the kettlebells back to the rack position, then return then to the floor and repeat.

Form tips

  1. Keep the kettlebells close to your body during the clean to avoid excessive swinging.
  2. Avoid letting the kettlebells slam into your forearms—rotate them smoothly into the rack position.
  3. Ensure full lockout at the top of the press without overextending your lower back.

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