Kettlebell Single Arm Clean and Press
Description
This exercise involves using a kettlebell to perform a single-arm clean and press movement. The kettlebell is lifted from the ground to the shoulder, then pressed overhead with one arm while maintaining proper form and control. This exercise targets the shoulders, arms, and core muscles.
Muscle Group
Equipment Required
Kettlebell Single Arm Clean and Press Instructions
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
- Rotate your wrist so that your palm is facing forward and the kettlebell is resting on the back of your wrist.
- Press the kettlebell overhead, extending your arm fully and keeping your core engaged.
- Lower the kettlebell back down to your shoulder.
- Rotate your wrist back to the starting position with the kettlebell resting on the back of your wrist.
- Lower the kettlebell back down to the ground.
- Repeat for the desired number of reps, then switch to the other arm.
Kettlebell Single Arm Clean and Press Form & Visual
Kettlebell Single Arm Clean and Press Benefits
- Improves cardiovascular endurance
- Increases strength and power in the hips, glutes, and core
- Enhances grip strength and forearm endurance
- Improves coordination and balance
- Burns calories and aids in weight loss
- Can be modified for different fitness levels and goals
Kettlebell Single Arm Clean and Press Muscles Worked
- Shoulders
- Triceps
- Core
- Glutes
- Hamstrings
Kettlebell Single Arm Clean and Press Variations & Alternatives
- kettlebell-single-arm-clean-and-jerk
- kettlebell-single-arm-snatch
- dumbbell-single-arm-clean-and-press
- dumbbell-single-arm-snatch
- barbell-clean-and-press
- barbell-snatch
