27/08/2026
The kettlebell clean and press is a powerful full-body exercise that combines an explosive hip-driven clean with an overhead press. It develops strength, power and coordination while challenging the whole body in one efficient movement. You can do doubles on this movement but this variation is probably my favourite kb drill.
Key benefits:
* Full-body strength – works the glutes, hamstrings, core, back, shoulders and arms.
* Builds power – the clean develops explosive hip extension.
* Improves overhead strength – strengthens the shoulders, triceps and upper back.
* Challenges the core – especially when performed with a single kettlebell, as you resist rotation and side bending.
* Develops coordination – teaches you to transfer force efficiently from the lower body through to the upper body.
* Great for conditioning – higher-rep sets can quickly raise the heart rate while maintaining a strength focus.
* Time-efficient – essentially combines a hinge, pull and press into one movement.
Coaching tip: Keep the clean close to the body and allow the kettlebell to wrap smoothly around the forearm rather than crashing onto it. From a strong rack position, brace the core and press overhead to a stable lockout.
30/07/2026