Kettlebell Swing Clean And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Swing Clean and Press is a dynamic full-body movement that develops power, coordination, and overhead pressing strength. The exercise begins with a hip-driven swing to generate momentum, followed by a clean to bring the kettlebell to the rack position. From there, the movement transitions into a powerful overhead press, challenging the shoulders, triceps, and stabilizers. It combines strength and cardio conditioning in one fluid motion and enhances explosive force production.
How to Perform
Start with the kettlebell on the ground in front of you. Hinge at the hips and grab it with one hand.
Swing the kettlebell back between your legs to load the hips.
Drive through your hips to swing the kettlebell forward and clean it to the rack position by guiding it along your body and rotating your wrist.
Pause briefly in the rack position with your elbow close to your torso.
Press the kettlebell overhead until your arm is fully extended.
Lower it back to the rack position, then return it to the swing phase or repeat the clean and press for reps.
Switch arms after completing the set on one side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use your hips, not your arms, to generate momentum during the swing.
Keep your wrist straight and elbow close to your body during the clean.
Pause briefly in the rack position to stabilize before pressing.
Keep your core braced throughout the entire movement.
Use a controlled press and avoid jerking the kettlebell overhead.
Breathe out during the press and in during the clean.
Keep your gaze forward to maintain neck neutrality.
How Not to Perform
Don’t muscle the swing with your arms—use hip drive.
Avoid crashing the kettlebell into your forearm during the clean; guide it smoothly.
Don’t let your elbow flare too far out during the press.
Avoid overarching your lower back in the overhead position.
Don’t rush the transitions—control each phase.
Avoid holding your breath during the press or swing.
Don’t press from an unstable position—reset your stance if needed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
