Kettlebell Clean and Press

PushKB

A combination movement pulling a kettlebell from the floor (or a hang) into the rack position via a clean, then pressing it overhead — a StrongFirst and general kettlebell-sport staple that links a hip-driven pull with a strict or push press overhead.

Demo: StrongFirst

Sets

4

Reps

3-6 per side

Rest

1:30

Contraindications

Wrist/forearm bruising if the clean technique is off — practice with lighter bells until the rack is smooth.

Setup

Stand with the kettlebell between the feet (or hanging from one hand), feet shoulder-width apart.

Execution

  1. 1Hinge and pull the kettlebell explosively off the floor, driving the hips
  2. 2Guide the bell into the rack position on the forearm, absorbing the impact softly ('sneaking' the elbow in)
  3. 3From the rack, press the kettlebell overhead to lockout
  4. 4Lower back to the rack, then hinge to return the bell to the floor or repeat the clean

Key cues

  • Drive the clean with the hips, not the arm
  • 'Sneak' the elbow into the rack softly — don't bang the forearm
  • Brace the core before pressing
  • Lock the elbow, wrist, and shoulder in a stacked line overhead

Common faults

  • Muscling the clean up with the arm instead of hip drive
  • Banging the kettlebell hard into the wrist/forearm at the rack
  • Pressing with a leaned-back torso instead of a stacked bracing position
  • Losing rack tension before initiating the press

Tweaks

  • Practice the clean and the press separately before linking them
  • Add a push press for heavier loads
  • Use the long cycle (clean once, press for multiple reps) for conditioning

Regressions

Kettlebell Overhead Press (Single-Arm)

Progressions

Kettlebell Long Cycle

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Glutes, Hamstrings

Secondary: Forearms, Core, Upper Traps

Sources

Attribution: StrongFirst kettlebell canon