The kettlebell clean and press is great because it teaches your whole body to work as a single unit. Your legs, back, core, and arms all benefit from this exercise.
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
This exercise is adopted from the barbell clean and press of weight training. It's an old movement, but an effective one.
Start the kettlebell clean and press from almost the same squatting, low hip position that you start the kettlebell swing from.
Grasp the kettlebell as shown in the picture below. Then in one fluid movement stand up and swing the kettlebell up to your shoulder.
Keep the kettlebell close to your body as you do this. It should have a close feel, with a snap at the end when you flip it around to the outside of your forearm.
If it's far from your body, there will be impact on your forearm when you flip it around - NOT GOOD!
This is the starting position:
Now you've got your forearm nice and snug against the trunk of your body. The kettlebell is hanging against the outside of your arm.
In one movement, explosively press the kettlebell straight up into the air from your shoulder. That's the 'press' part of the kettlebell clean and press.
Once you've got the kettlebell up into the air, lower it back and pause when it touches your body at you shoulder. Then, drop it between your feet on the ground & begin again.
Here's the second position, and the position at the top of the press:
Let it fall, then just pick it up and start over.
Once you've got the hang of both the clean and the kettlebell press, doing them together is a great combination. It builds lower body and upper body explosive strength - try it out and add it to your kettlebell workout!
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Tsatsouline, Pavel. 2006. Enter the Kettlebell!: Strength Secret of the Soviet Supermen. St. Paul, MN: Dragon Door Publications.
Tsatsouline, Pavel. 2001. The Russian Kettlebell Challenge: Xtreme Fitness For Hard Living Comrades. St. Paul, MN: Dragon Door Publications.
"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD" ~ Julia
[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available." ~ Galit Sharon Marcus
Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me! ~ Tamil Arasan