Clean and Press

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The Kettlebell Clean and Press is a powerful exercise that combines upper and lower body strength and power. The clean and press is a complete workout in itself since it hits nearly every muscle in the body. This is one of the best strength exercises available and when practiced yields phenomenal results. Performing clean and presses with kettlebells are easier on the wrists than when performed with a barbell. The Kettlebell clean and press also provides a much greater core workout and will challenge both novice and elite alike.

Purpose/Focus: Strength, Power, Conditioning Body Parts Used: Back, Shoulders, Arms, Core, Legs Difficulty: Easy

Exercise Videos

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Exercise Steps

	Pick up the kettlebell letting it swing between your legs
	Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower
	Immediately use an uppercut motion having the bell end up between your forearm and biceps (this is called the Rack Position)
	From the Rack Position, press the kettlebell straight up to lockout and then lower kettlebell back into the Rack Position
	Drop the weight smoothly into a swing without jerking your arm
	The kettlebell does not go upside down during the exercise, but instead, is positioned around your hand with the uppercut motion.

Exercise Pictures

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

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