One-arm clean, squat and press

Skill Tree

Muscles

Technique

  1. Stand with your feet shoulder-width apart and a Kettlebell on the floor between your feet.
  2. Hinge at your hips and grip the kettlebell handle with one hand, keeping your back straight and chest up.
  3. Explosively drive through your legs and extend your hips to pull the kettlebell up, keeping it close to your body.
  4. Rotate your wrist to guide the kettlebell into the front rack position at shoulder height.
  5. Lower into a squat by bending your knees and pushing your hips back while keeping your chest up.
  6. Drive through your heels to stand back up.
  7. Immediately press the kettlebell overhead until your arm is fully extended.
  8. Lower the kettlebell back to the rack position, then return it to the floor and repeat.

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