How to: Kettlebell clean and press
The clean targets the lower body, the press variations work the upper body and the split jerk works the whole body.
We’re going to show you four variations of kettlebell cleans and presses:
- Kettlebell clean (beginner)
- Kettlebell push press (beginner)
- Kettlebell strict press (intermediate)
- Kettlebell split jerk (advanced).
What you'll need: a kettlebell
How to do a kettlebell clean and press
How to do a kettlebell clean
- Stand with your feet hip width apart with the kettlebell between your feet, turned sideways
- Bend down and grip the kettlebell at the end of the handle with one hand
- Drive through your glutes to stand up and bring the kettlebell up so it's resting on the outside of your forearm - this is the front rack position
How to do a kettlebell push press
- From your kettlebell clean, slightly bend your knees, keeping your chest upright
- Push the kettlebell up overhead as you drive up through your glutes to standing
How to do a kettlebell strict press
- From your kettlebell clean, push the kettlebell up into the air, keeping your core tight and back straight
- Lower the kettlebell back down into the front rack position
How to do a kettlebell split jerk
- From your kettlebell clean, slightly bend your knees, keeping your chest upright
- Drive the kettlebell up overhead as you push up with your glutes and jump your legs into a lunge. Keep your free arm stretched out to the side for balance
- Bring your legs back to the centre and repeat
Last updated Tuesday 24 January 2023
First published on Tuesday 28 April 2020