How to do a One Arm Kettlebell Clean and Press

#kettlebell #cleanandpress #conditioning

The Kettlebell Clean and Press is a full body movement that will develop strength and provide conditioning.

Every single rep includes both a clean and a press.

Eventually, you can turn this into a clean and push press or clean and jerk!

First, get your body setup in the standard kettlebell exercise position.

Feet are shoulder width apart and the kettlebell is centered on your body about a foot and a half in front of you.

With a flat back, bend at the hips and slightly at the knees as you reach out with your right hand to grab the center of the kettlebell handle.

Wrap the thumb opposite of the fingers with a firm, yet supple grip.

Next, you need to complete the first clean.

The first clean will always be from the ground, then each remaining clean will be from the shoulders (or rack position).

Drop your hips backward slightly to sligshot the the kettlebell behind you as you keep a flat back.

Once the kettlebell swings through your legs and behind your hips, extend the hips powerfully to stand up.

This will propel the kettlebell forward.

Use this momentum to guide the kettlebell up to the shoulders where you will "catch" it in the pocket of your elbow.

The pocket of your elbow is formed by the forearm, bicep, chest, and anterior shoulder.

Most of the kettlebell weight will be resting on the bicep and forearm, so let the elbow rest on the ribcage.

With a tall chest, take in a deep belly breath, grip the kettlebell with a straight wrist and "punch" straight to the ceiling.

Once your arm is fully extended, begin lowering the kettlebell back down to the shoulder position (rack position).

From here, nudge the kettlebell out of the rack position so it falls down and then swings back through your legs and behind you.

The whole time, keep control of the bell and make your movement smooth.

When the kettlebell swings back forward through your legs, powerfully exhale and guid the bell back up to the rack position.

Press overhead once again and repeat until all reps are complete on the right side.

When moving on to the left hand you can switch hands mid-air (as demonstrated in the video).

Or you can set it down and start the set as you did with the right hand.

Complete the same number of repetitions on both sides before completing the set.

Perform 3-6 sets of 5-10 repetitions per arm.

The One Arm Kettlebell Clean and Press is a great exercise for intermediate and advanced strength training programs.

This exercise can double up as a fat loss and conditioning tool in your exercise arsenal.

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