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Technique

  1. Stand with your feet shoulder-width apart and a Kettlebell on the floor between your feet.
  2. Hinge at your hips and grip the kettlebell handle with one hand, keeping your back straight and chest up.
  3. Explosively drive through your legs and extend your hips to pull the kettlebell up, keeping it close to your body.
  4. Rotate your wrist to guide the kettlebell into the front rack position at shoulder height.
  5. Lower into a squat by bending your knees and pushing your hips back while keeping your chest up.
  6. Drive through your heels to stand back up.
  7. Immediately press the kettlebell overhead until your arm is fully extended.
  8. Lower the kettlebell back to the rack position, then return it to the floor and repeat.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings
  • Quadriceps
  • Back
  • Serratus anterior
  • Shoulders

Secondary

  • Hip adductors
  • Pelvis
  • Chest
  • Neck
  • Triceps
  • Forearms
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Trunkextension
Shoulderflexion upward
Kneeextension
Hipextension
trains stretches

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Regressions

e0jk

Single dumbbell overhead press

Beginner
e0jr

Single kettlebell front squat

Novice
e0jy

Single kettlebell clean

Intermediate
e13c

Single kettlebell overhead press

Beginner
e13u

Single dumbbell clean

Intermediate
e13x

Single dumbbell front squat

Novice
w00b

One-arm clean and press

Intermediate
w009

Power clean and push press

Intermediate
w006

Power clean and press

Intermediate
w004

Power clean and jerk

Intermediate
w00a

Clean and push press

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.