About this exercise
A powerful single-arm compound movement combining an explosive clean with an overhead press. It develops total-body strength, coordination, and muscular endurance, targeting the shoulders, glutes, and posterior chain.
Kettlebell Single Arm Clean and Press
Step by step instructions, muscle activation and variants for the Kettlebell Single Arm Clean and Press.
HardTricepsGlutes
How to Perform
- Stand with feet shoulder-width apart with the kettlebell between your feet
- Hinge at the hips and grip the kettlebell with one hand, keeping the back flat
- Drive through the hips explosively to swing the kettlebell upward
- Guide the kettlebell into the rack position at shoulder height, elbow tucked close to the body
- From the rack position, press the kettlebell overhead until your arm is fully extended
- Lower the kettlebell back to the rack position under control
- Swing the kettlebell back down and repeat for the desired reps before switching arms
Muscle Activation
Primary
TricepsGlutesQuadricepsHamstringsFront shoulders
Secondary
CalvesCoreSide shouldersInner forearmOuter forearmObliquesTrapeziusLower back
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell Single Arm Clean and Press
The Kettlebell Single Arm Clean and Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.