Kettlebell Swing Clean Grip Front Squat Overhead Press
Description
The kettlebell swing clean grip front squat overhead press is a four-part kettlebell complex chaining a swing, clean to the front rack, front squat, and overhead press into one rep. It hits every major muscle group and builds tremendous conditioning. It is a hallmark of kettlebell flow training.
Muscle Group
Equipment Required
Kettlebell Swing Clean Grip Front Squat Overhead Press Instructions
- Hold two kettlebells between your feet.
- Hinge and clean the bells to the front rack position at your shoulders.
- From the rack, descend into a full front squat.
- Drive up to standing.
- Press both bells overhead until your arms are locked out.
- Lower the bells back to the front rack.
- Hinge and swing the bells back between your legs.
- Repeat the full sequence as one rep.
Kettlebell Swing Clean Grip Front Squat Overhead Press Form & Visual
Kettlebell Swing Clean Grip Front Squat Overhead Press Benefits
- Total body combo movement
- Builds strength and conditioning together
- Strong cardiovascular demand
- Develops kettlebell flow skills
- Time-efficient full body training
- Hits every major muscle group
Kettlebell Swing Clean Grip Front Squat Overhead Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Shoulders
- Hamstrings
- Core
Kettlebell Swing Clean Grip Front Squat Overhead Press Variations & Alternatives
- Kettlebell Clean and Press
- Kettlebell Swing
- Front Squat
- Thruster
