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Technique

  1. Stand with your feet shoulder-width apart and a Kettlebell on the floor on each side.
  2. Hinge at your hips and grip the handles.
  3. Keep your back straight, chest up, and engage your core.
  4. Explosively drive through your legs and hips to lift the kettlebells.
  5. As the kettlebells rises, guide them into the rack position by rotating your wrists so they rest against your forearms.
  6. Press the kettlebells overhead until your arms are fully extended.
  7. Lower the kettlebells back to the rack position, then return then to the floor and repeat.

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Form tips

  • Keep the kettlebells close to your body during the clean to avoid excessive swinging.
  • Avoid letting the kettlebells slam into your forearms—rotate them smoothly into the rack position.
  • Ensure full lockout at the top of the press without overextending your lower back.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Neck
  • Back
  • Shoulders
  • Spine
  • Serratus anterior

Secondary

  • Chest
  • Glutes
  • Hamstrings
  • Quadriceps
  • Biceps
  • Forearms
  • Triceps
  • Rotator cuff
  • Hip adductors
  • Pelvis
  • Upper trapezius
  • Levator scapulae
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Supraspinatus

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Trunkextension
Shoulderabductionelevationflexion upward
trains stretches

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Regressions

e00g

Barbell overhead press

Beginner - Elite
e0k1

Clean

Novice
e13b

Double dumbbell overhead press

Novice
e13z

Dumbbell clean

Novice
e159

Dumbbell seated overhead press

Beginner
w00a

Clean and push press

Intermediate
e0k9

Power snatch

Intermediate
e0jw

Snatch

Intermediate
w006

Power clean and press

Intermediate
w009

Power clean and push press

Intermediate
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