Kettlebell Clean and Press Exercise to Build Strong Shoulders

Kettlebell Exercise - Clean and Press

Kettlebell Clean and Press Swing is an excellent exercise to Build overall upper body strength especially the deltoids. Its a Power exercise designed to build raw upper body strength and Muscle.
 

Purpose - To Build Strength and Muscle in Shoulders and Arms.
 

Execution Technique

The Clean and Press exercise can be performed using either or two Kettlebells at a time. Use whatever is convenient for you and as your strength dictates.


Steps

This is a One-part exercise unlike the barbell variant. You swing the Kettlebell in one clean motion, hence the name Clean.
 

  1. Stand straight with feet wider than shoulder width apart and place 2 kettlebells between your feet.
     
  2. Bend your legs and grab the two Kettlebells pushing your butt back.
     
  3. In one ballistic motion swing the Kettlebells overhead in a clean motion. Keep your glutes, abs and back very tight and contracted.
     
  4. Press your legs in to the ground for additional force.


Points to Remember

  • Keep motion smooth and controlled.
  • Keep your wrists straight for safety reasons. Its the neutral position for the wrist.
  • Read all the Kettlebell Exercises tips and techniques mentioned in the Kettlebell Exercises and Workouts Section.

Kettlebell Exercises

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