Whether you're not seeing the results you want or are simply looking to mix things up in your training routine, the kettlebell clean and press might be the exercise you're looking for. This compound movement comes in two variations and offers many benefits. In this guide, we'll explore the step-by-step execution of both the single and the double kettlebell press variations.

How to Do a Single Kettlebell Clean and Press

If you're already familiar with the barbell or dumbbell clean and press, transitioning to a Kettlebell clean and press shouldn't be too tricky. If you're new to this movement, take it slow and focus on executing each step carefully.

• Place a kettlebell between your feet, ensuring a comfortable shoulder-width stance. 

• Initiate the exercise by bending at the hips and knees, maintaining a flat back, and grabbing the kettlebell with one hand. Reach your free arm backwards for balance.

• Driving through your legs, pull the kettlebell to shoulder height. Catch the kettlebell in a rack position, keeping your elbow close to your body, wrist straight and the ‘bell’ resting on your forearm.

• Whilst engaging your core muscles, press the kettlebell overhead, fully extending your arm. 

• Reverse the movement with precision, bringing the kettlebell back to the rack position. Control the descent to the ground. 

Single Kettlebell Clean and Press Benefits

Full body activation - Engages multiple major muscle groups, including legs, core, back, shoulders, and arms.

Unilateral strength - Builds strength and stability on one side at a time, addressing muscle imbalances.

Functional movement - Mimics real-life activities, boosting functional strength and coordination.

Cardiovascular endurance - Elevates heart rate, contributing to cardiovascular fitness.

How to Do a Double Kettlebell Clean and Press

Most performance cues for the double kettlebell clean and press are the same as the single kettlebell variation. However, instead of setting up with one kettlebell, you place two kettlebells between your feet. As you hinge at the hip, grab a kettlebell in each hand. Clean both kettlebells before pressing them out simultaneously.

The key difference with the double kettlebell clean and press lies in the symmetrical challenge. While the single version boosts unilateral strength and stability, the double clean and press demands more coordination and balance. It engages your core muscles more intensely and requires more functional strength for its execution.

Double Clean and Press Benefits

Symmetrical strength - Challenges both sides of the body simultaneously.

Increased load - Provides heavier resistance, intensifying the workout and promoting muscle growth.

Core engagement - Requires even more core stability to control both kettlebells.

Efficient time use - Works multiple muscle groups in one compound exercise, maximising efficiency.

Both these variations are great additions to strength and conditioning programs. Whether you choose a single or double clean and press variation depends on your fitness goals and preferences.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength