In Part Two of our Kettlebells guide, we discussed The Get-Up, one of the most effective total body exercises we can recommend. In this article we’ll start by describing how to do the Clean and Press. Where The Swing was limited in it’s range of muscles worked, the Clean and Press is another exercise which works many muscles. The basic exercises are listed below:
The Clean and Press
As with our previous kettlebell exercises, even though this is one of the more basic exercises it still involves no small amount of technique and it will be helpful to practice the exercise without any weight. Once you’ve mastered the technique, move on to a light kettlebell to begin the exercise. The technique takes it’s name of course from the standard weight lifting exercise and those who are familiar with that exercise should take to this one.
The starting position for the Clean and Press is similar to a squat position and it’s very important to keep your back straight. Begin with your feet a little wider than shoulder width. The weight will be on the floor between your feet. Now bend the knees and reach down to grab the handle, keeping your back straight.
Part One – The Clean
This is the first motion of the exercise and when we finish this part the weight will be at shoulder level. Lift the kettlebell off the floor slowly then in one movement speed up and bring the weight vertically upwards to shoulder level. At the same time use your hips and knees to aid the lift. Keep the wrist straight during this section and you will find that the kettlebell will be touching the outside of your shoulder as prepare for Part Two: The Jerk.
Part Two – The Jerk
Now the aim is to continue the lift until your arm is outstretched towards the ceiling. This is accomplished by bending the knees slightly then driving the legs upwards, pushing the weight up at the same time until the kettlebell has reached the final position.
Part Three – The Return
The third and final part of the exercise is the safe return to the starting position for the kettlebell. Again, make sure correct posture and technique is maintained and bend the knees slightly as you bring the weight back down to shoulder level.
Now continue the movement of the weight downwards, keeping the legs bent and lowering the weight towards the floor. If you are finishing your set, place the kettlebell on the floor and recover. If you are continuing the exercise, do not let the weight touch the floor but continue into the next rep in as fluid a motion as possible.
Begin with 5 reps on either side and build up number of lifts and weights gradually.
Although we have described the exercise in three separate sections, you can see from the video that, when completed properly, it’s completed in one fluid motion. Now relax with some sizzling hot online action.