Kettlebell Single-Arm Clean and Press
Gym Exercise Card
Equipment
The Kettlebell Single-Arm Clean and Press is a compound exercise engaging multiple muscle groups to improve strength and coordination. It involves lifting the kettlebell from the ground to the shoulder before pressing it overhead. This movement enhances functional strength, stability, and power, especially in the shoulders and core.
How to do it
- Stand with feet hip-width apart and grip the kettlebell with one hand.
- Hinge at hips and knees, keeping back straight, to swing the kettlebell up to shoulder height.
- Rotate the wrist to catch the kettlebell at shoulder level with elbow under the wrist.
- Engage core and press the kettlebell overhead until arm is straight.
- Lower the kettlebell back to shoulder and then to starting position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Triceps Brachii
Secondary Biceps Brachii Latissimus Dorsi Obliques Quadriceps
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