Kettlebell Clean and Push Press
Starting Position
1. Stand with your feet shoulder-width apart.
2. Place the kettlebells on the ground in front of you, between your feet.
3. Bend at the hips and knees to reach down and grasp the handle of each kettlebell with both hands. Your palms should face your body.
Execution Steps
1. Clean Phase:
- Push through your heels and use your legs to lift the kettlebells off the ground.
- As the bells rise, pull your elbows back and up, leading the movement with your elbows.
- Allow the kettlebells to rest on your forearms, close to your body, in the "rack" position (close to your shoulders).
2. Transition:
- Stand tall, ensuring your core is engaged and your back is straight.
- From the rack position, get ready for the next phase.
3. Push Press Phase:
- Slightly bend your knees and then explosively extend your legs while pushing the kettlebells overhead.
- As you press the kettlebells overhead, keep your elbows slightly in front and ensure your wrists are straight.
- Fully extend your arms above your head, maintaining a strong core and straight body alignment.
4. Return:
- Reverse the motion by slowly lowering the kettlebells back to the rack position.
- After stabilizing in the rack position, set the kettlebells back down to the ground.
Tips
- Focus on using your legs to generate power during the push press rather than relying solely on your arms.
- Maintain a neutral spine throughout the movement to prevent injury.
- Start with lighter kettlebells to master the technique before increasing weight.
