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Shoulders · Kettlebell
Kettlebell Single Arm Clean and Press
Kettlebell Single Arm Clean and Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Obliques
How to do Kettlebell Single Arm Clean and Press
- Stand with your feet shoulder-width apart and the kettlebell placed on the floor between your feet. Bend your knees and hinge at your hips to grab the kettlebell with your right hand.
- Explosively extend your hips and knees to lift the kettlebell off the floor and swing it up to shoulder height. As the kettlebell rises, rotate your wrist to catch it in a rack position with your elbow bent and close to your body.
- Press the kettlebell overhead by extending your right arm fully, keeping your wrist straight and aligned with your shoulder.
- Lower the kettlebell back to the rack position with control, then return it to the starting position on the floor. Repeat for the desired number of repetitions, then switch to the left hand.
Form tips
- Use your hips and legs to generate power for the clean.
- Use an appropriate weight to maintain proper form and control.
- Keep your wrist straight and aligned with your forearm during the press.
Kettlebell Single Arm Clean and Press alternatives
More delts exercises
Kettlebell Single Arm Clean and Press FAQ
What muscles does Kettlebell Single Arm Clean and Press work?
Kettlebell Single Arm Clean and Press mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The triceps and core work as secondary muscles.
What equipment do you need for Kettlebell Single Arm Clean and Press?
You need a kettlebell.
How many sets and reps of Kettlebell Single Arm Clean and Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Single Arm Clean and Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Single Arm Clean and Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Single Arm Clean and Press?
Other exercises for the delts include Barbell Clean and Press, Band Single Arm Overhead Press, Landmine Alternating Single Arm Press and Landmine Single Arm Push Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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