A Human Web
Join

Skill progressions

Learn the kettlebell clean and press

A practice session for the clean and the press with one bell, your press bell or lighter. You'll warm up the hinge, learn the clean in steps (from the floor, from a still hang, then from a swing) and press from the rack with no leg drive. Do it once or twice a week, in place of kettlebell workout A, until your cleans land quietly and your presses go straight up; then go back to workout A. Not swinging confidently yet? Start with our swing practice session.

35 minIntermediate12 movesA kettlebell · A dumbbell · A wallGlutes · Hamstrings · Shoulders · Triceps · Abs · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHands at your hip creases; push your hips back, back longHarder: Dumbbell Romanian deadlift
  2. Kettlebell halo5 each direction
    Beginner · Shoulders, Back, Triceps · 3D demoA light bell and small circlesHarder: Kettlebell halo with overhead extension
  3. Kettlebell deadlift8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoWith the bell you'll cleanEasier: Hip-hinge practiceHarder: Dumbbell Romanian deadlift
  4. Kettlebell swing2 sets of 10
    Intermediate · Glutes, Hamstrings, Back · 3D demoTwo hands, to chest height. Park the bell after each setEasier: Cable pull-throughHarder: Kettlebell clean

Clean drills

Rest 60 s

  1. Kettlebell dead clean2 sets of 3 each side
    Intermediate · Glutes, Hamstrings, Quads · 3D demoFrom the floor every rep: stand up fast, elbow in, and let the bell roll onto your forearm. Set it down with a flat backEasier: Cable pull-throughHarder: Clean
  2. Kettlebell hang clean2 sets of 3 each side
    Intermediate · Glutes, Hamstrings, Back · 3D demoPause in the hang before each rep; your hips lift the bellEasier: Cable pull-throughHarder: Double kettlebell alternating hang clean (see-saw)

Cleans

Rest 60 to 90 s

  1. One-arm kettlebell clean from a hike3 sets of 4 each side
    Intermediate · Glutes, Hamstrings, Back · 3D demoFrom a hike, each rep dropping back into the next. Only once your hang cleans land quietly; otherwise do more hang cleans. End the set while every rep is crispEasier: Cable pull-throughHarder: Clean

Press

Rest 2 min

  1. Alternating kettlebell press3 sets of 5 to 8 each side
    Intermediate · Shoulders, Triceps, Back · 3D demoOne bell: clean it to the rack, then press it with no lean and no leg drive, all the reps on one side, then the other (the figure alternates two bells). Stop 2 or 3 reps short; 3 or 4 in your first two weeksEasier: Anti-gravity pressHarder: Push press
  2. One-arm kettlebell push press2 sets of 5 each side (optional)
    Intermediate · Shoulders, Triceps, Quads · 3D demoOnce strict presses are steady: a short dip and drive, feet flat. End the set while every rep is crisp. Rest 90 sEasier: Standing overhead pressHarder: Power jerk (push jerk)

Overhead hold (optional)

  1. Overhead carry (waiter's walk)2 walks of 10 to 15 m each arm
    Intermediate · Shoulders, Abs, Triceps · 3D demoA light bell, arm locked straight overhead. Only if you can hold it there without pain; otherwise skip itEasier: Suitcase carryHarder: Yoke walk

Cool-down (optional)

  1. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoA gentle pull, not painEasier: Wrist circlesHarder: Quadruped wrist rocks
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • The hips lift the bell; your arm only guides it. If the bell bangs your forearm, keep your elbow in and turn your hand round the handle sooner, or go back a step.
  • Clear the space around you. To stop a clean, let the bell swing back and guide it to the floor; never let go of a swinging bell, and never try to catch a falling one.
  • Press with your wrist straight and your forearm upright, and breathe out as you press. With high blood pressure, heart disease or glaucoma, breathe out through every rep and keep the bell moderate.
  • Ready for kettlebell workout A when your cleans land quietly set after set and 3 sets of 8 presses each side leave 2 reps to spare. Then use the next bell for your first set of presses only.
  • Sore wrist? Kettlebell deadlifts and swings instead of cleans until it settles, as our wrist pain guide suggests. Sore shoulder? The band press from our overhead press practice session.
  • In pregnancy, this isn't the time to learn the clean; keep presses only if you already do them and they stay comfortable.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the learn the kettlebell clean and press take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A kettlebell, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 12 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.