There are a number of different variations of the single arm clean and press : The kettle bell clean and press can also be performed with 2 kettle bells to add more overload to the body.
Failure to pause between the two movements can result in incorrect breathing patterns and a lack of concentration during the top part of the exercise. As you start to lift heavier kettle bells you will appreciate these moments pause for composure.
The clean and press is a full body exercise working every muscle from head to toe with a particular focus on the posterior chain. The kettlebellclean and press is one of the most popular moves because it works so many muscle groups and it’s also very fun.
It does take a good amount of strength so it’s best to do this move with a lighter weight of kettle bell when you are new and are not in great shape. Then re- clean the bell and perform another press, repeating for the recommended number of repetitions on each side.
In other words, press the kettle bell directly above your shoulders until your arm is completely straight. To perform the press you must begin from the rack position, achieved by doing the kettle bell clean.
Muscles engaged: shoulders, biceps, quads, core, triceps, middle and lower back, glutes, hamstrings, hip flexors, outer thighs. For the second part of the exercise use the same exact form as illustrated in the double kettle bell shoulder press step-by-step instructions.
And finally, from the racked position continue right back down to perform your next set of a clean to press. Put the two together and you have a very challenging exercise that literally works every major muscle group in your body.
Furthermore, the kettlebellclean and press is a superb developer of the upper body (especially for the shoulders) and, when done for volume training, can be pretty taxing on your cardiovascular system. The KettlebellClean And Press is two separate actions combined into one movement creating a challenging compound exercise.
After you fell comfortable executing both moves independently, then it is time to combine them into one fluent motion. Since the clean and press is a compound exercise (multi-joint movement is required to complete the activity), it is extremely well suited for use with any program using Progressive Overload
The kettlebellclean and press is a great full body exercise that will help you to build functional strength. The Clean is regularly performed by athletes because it demands explosive power, speed, and strength.
Once you have mastered the proper form, the strength gains, and benefits from the clean and press will be evident. There is also an endurance component to performing this lift to increase the cardiovascular benefit use this exercise with a lower weight and higher repetitions.
Squat down with the arm extended in the center of your body and grab the kettle bell handle with an overhand grip. Now position your shoulder over the kettle bell tighten your back, have your upper body close to vertical.
Catch the kettle bell on the outside of your arm with your wrist straight while moving your lower body into a partial squat position. You will execute the clean one time and then do the pressing movement for the number of reps to meet your goal.
3) Press the kettle bell overhead to a lockout by extending the arms, using your body's momentum to move the weight. 4) Lower your arm as you return to a squat position underneath the weight keeping your palm facing forward.
As far as kettle bell training goes I don’t think there’s a more misunderstood exercise than the kettlebellclean. If you look at the clean, it is the central link in many cases to get the bell from the floor to a position where we can squat, press, or jerk it.
Regardless of whether you’re a Hard style or Gregory Sport fan you’re going to need to make sure your clean is good. The first thing to keep in mind with the kettlebellclean is that it is a swing that just ends up with the bell going to a different location.
I find when I focus on keeping the elements of the swing in those moves they are much more fluid and powerful. Your elbow should be tucked in against your side, as if trying to hold a newspaper between your upper arm and your ribs.
Position the handle of the bell parallel to the callus line for now as we’re only concerned about the clean, not setting up for pressing or jerks. This rack position needs to be strong and firmly imprinted in your head so you’ll be able to direct the kettle bell there during your work sets.
A good drill at this point is to go for a walk in the rack position working on keeping the elbow in and maintaining good posture — you’ll find it’s far harder than you think. If you had to find an exercise to mimic this position, one I like to use is a single arm plank.
If you drop into a plank on both elbows, then remove one you’ll be in the same position as if for the clean. You’ll need to tense the whole body — glutes, abs, legs, and the lat on the side of your working arm to keep your alignment.
Starting from the rack, we need to get confident hike passing the bell back behind us. Do this by hinging at the hips, turning the hand slightly, as if pouring water, and allowing the kettle bell to trace an arc down between your legs and behind you.
Your lower arm should be pressed into the thigh of the same leg, not in the center of your body. The thumb will end up slightly turned behind you in the bottom position thanks to your “water pouring” at the start of the drop.
If you really struggle with this part one drill, what I like doing is using a sequence from the rack that goes — drop, swing, hammer curl, clean. From the rack the drill is simple — we drop the bell and turn that into a swing as in the video above.
For a final look at the clean from a Gregory Sport perspective, world champion Ivan Denison shows that the clean is still more similar to the swing than different — legs straight at the top, wrists straight, elbows in, and driven into place by the swing. A good clean makes a strong starting point for all the most important kettle bell exercises like the jerk and press.
Kettle bell STRONG!’s goal is to get you brutally strong with a pair of kettle bells and one expertly executed exercise: the Clean and Press. Written some seven years ago by Geoff Expert, former Strongest Certified MasterInstructor, Kettle bell STRONG!
From SFG II candidates and strength aficionados to individuals who simply prefer double kettle bell training, we get many questions. Given what we’ve learned about mitochondrial functioning since its original release, are the skills and programs still valid?
Brett Jones, Strongest’s Director of Education, asked me to write an overview of Kettle bell STRONG! I was promoted to Master ROC in early 2010, just before the release of my book, Kettle bell Muscle.
When Pavel formed Strongest, I followed and was a Strongest Certified Master Instructor until 2014, when I stepped down for personal reasons—to devote more time to my growing family, because I had returned to school full-time, and to grow another business. In April 2016, completely burned out from the fitness industry, I retired.
My athletic background is college wrestling and Olympic-style weightlifting—I was a state champion and National Championship qualifier in O-Lifting. And of my 30-year lifting history, I spent most of the first 20 recovering and working around some pretty major orthopedic injuries—broken bones, dislocations, compressed nerve roots, cartilage damage—that sort of thing.
Within the greater kettle bell community, I was best known for my strength and fat loss programming. In contrast, wrestling is a power-endurance sport—explosive movements like takedowns followed by lulls in the action, like riding time.
A wrestler must train to overcome the effects of hydrogen ion and lactic acid accumulation. So my programming for performance has always been geared toward maximum force production and minimizing fatigue, regardless of the goal.
Is that you can get brutally strong with one pair of kettle bells by repeatedly performing one compound exercise well—the Clean and Press. The first is an 8 to 12-week block that trains your strength, based upon your 4 repetition maximum (RM), keeping the number of repetitions low—between 1 and 3—and the number of sets high.
Both are designed to make your old 4RM starting weight feel like a toy. This does start to get mildly glycolysis, but if you choose the “Slow and Steady,” it is not intolerably so.
Your body adapts very well, and those who stick with it are rewarded with the “Holy Grail” of strength training—more muscle mass, increased strength levels, and (usually) lower body fat levels—though this will be strongly influenced by dietary choices. This is achieved in around ninety minutes per week, regardless of age or training experience.
The majority of folks opt for the “Slow and Steady” for this reason. The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss.
In fact, most people stop after the “Slow and Steady” and start over, using heavier kettle bells, with their leaner, more muscular bodies. It’s a conditioning program meant to be performed using the Double Swing.
And how should you use the “Strong!” and “One” programs if your main focus is anti-glycolitic training (AGT)? However, if AGT is your primary training focus, there are two easy ways to make the program work for you:
Stay with the first phase of the program and recycle it with a heavier pair of kettle bells. Double or even triple the prescribed work sets over the course of time and use it as a pure A+A program.
First, in light of the insights learned in and from Strong Endurance, the “One” program can truly be considered a glycolysis peaking program—and a longer one at that. Second, in order to modify it for AGT purposes, since it’s already on a one-minute clock, I’d turn it into a low-rep Mom program, extending the duration of the program to build mitochondrial density.
Third, once you’ve built up significant “anti-acid” capacity using AGT protocols, then bolt on the original version for a peaking cycle. If you’d like to mix the two training strategies and lean towards the AGT side, I recommend the following:
Do the first phase of “Strong!.” Then, double or triple the volume and continue running the cycle, making it a true A+A program. Then, you will have built enough capacity to survive the “Short Course”—so run that as a 4-week cycle.
Then, if you’re up for it, you should be fully prepared to run the last fat loss program. The “2020” AGT-friendly variation would simply alternate different cycles of “Strong!” and “One:” 8 weeks of the first phase of “Strong!” followed by 8 to 12 weeks of “One,” modified to a low-rep Mom program.
For Men: Hold half of your body weight with a pair of kettle bells in the rack position for 30s minimum. For Women: Hold a third of your body weight with a pair of kettle bells in the rack position for 30s minimum.
For Men: Press half of your body weight with a pair of kettle bells at least once. For Women: Press one third of your body weight with a pair of kettle bells at least once.
Use a pair of kettle bells you can press 5 times, but would struggle to get 6 reps with. Perform one clean, followed by the prescribed number of presses.
Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using. Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using.
Rest as much as necessary between sets to get the prescribed reps. Do light mobility work or walk on non-training days, but nothing else. Everything you need to know about the “Strong!” program inside Kettle bell STRONG!, how to modify it to meet your anti-glycolitic training goals, the qualification criteria for starting the program, and two different ways to prepare yourself to meet those criteria so you can reap the benefits from the program itself.
Sags can also master how to perform and teach double kettle bell skills by attending their Strongest SFG Level II instructor certification. Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason.
He’s been in the strength & fitness industry since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), a personal training business owner, and an education provider. He has trained people from all walks of life, from middle school athletes, to military special operators, to arthritic grandmothers in their 70s.
ULTRA, Kettle bell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, The Permanent Weight Loss Solution, and Pressing RESET: Original Strength Reloaded. Geoff has presented workshops on advanced kettle bell training, body maintenance and restoration, and Olympic lifting all over the world, including the US, Europe, SE Asia, and Australia.
Geoff currently trains clients online and lives in Colorado with his beautiful wife and his two children who are growing like sunflowers. The one-arm kettlebellclean delivers many of the same benefits of the Olympic weightlifting clean, but is less technically demanding.
Because you work one side at a time, the one-arm kettlebellclean trains you to resist rotation at the torso, which makes it an excellent core strength exercise. DurationFrequencyExercise TypeIntensityRepetitionsRest 30 second sup to 7x per week strength training steady, deliberate3-5 repetitions varies by workout Step 1: Place a kettle bell on the floor in front of you.
Now actively screw them into the floor so you feel your hips and glutes fire up—imagine twisting up turf beneath your feet, or using them to spread a bunched-up carpet apart. Step 2: Draw your shoulder blades back together and down—think: “proud chest.” Push your hips back, as if trying to touch your butt to the wall behind you (hinge your hips).
Your head, spine, and pelvis should form a straight line as you descend. Step 4: As you transition back into an upright stance, harness the momentum of the swing and make an uppercut motion with your right arm while keeping the kettle bell close to your body.
Step 5: Allow the kettle bell to rotate to the outside of your wrist and halt its upward movement at collarbone height to finish in the front rack position (forearm close to vertical, kettle bell under your chin) as smoothly as possible. Step 6: Reverse the motion by unraveling the kettle bell around the forearm, straightening your arm, and hiking the bell between your legs quickly to begin the next rep.
Two or three sets of 3–5 reps can help you better recruit musculature for a strength and power workout. Bringing the weight from the floor to the rack position sets you up for overhead presses, squats, lunges, and so on.
You can also increase the core stability demands by trying the kettle bell rotational clean and then the kettle bell rotational clean to bent press (see the video HERE for both exercises).