Alternating Single Arm Kettlebell Clean to Push Press

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand with your arm fully extended down. 2. Hinge at your hips while keeping your back straight and lower the kettlebell between your legs. 3. Drive through your heels and explosively pull the kettlebell up to your shoulder (clean). 4. Rotate your wrist so that your palm faces forward, then press the kettlebell overhead, fully extending your arm (push press). 5. Lower the kettlebell back to your shoulder and repeat for the specified reps before switching arms. Maintain a tight core throughout the movement.

Common mistakes to avoid

1. Rounding the back during the hip hinge. 2. Using momentum instead of muscle power to lift the kettlebell. 3. Letting the kettlebell swing too far away from the body. 4. Failing to stabilize the core, leading to back strain. 5. Pressing without proper elbow alignment above the shoulder.

Benefits

Specific benefits of the exercise

The Alternating Single Arm Kettlebell Clean to Push Press enhances shoulder strength and stability, develops explosive power, and improves core engagement and coordination.

Expected results and timeframe

With consistent practice (2-3 times per week), one can expect improved shoulder strength and muscle tone within 4-6 weeks, as well as enhanced overall body coordination..

Who this exercise is best for

This exercise is best for individuals who have a solid foundation in kettlebell training, looking to increase their shoulder strength, core stability and enhance athletic performance.

Scientific studies supporting its effectiveness

Studies have shown that ballistic exercises, such as kettlebell lifts, effectively improve muscular power and are beneficial for athletic performance (referenced in the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

Beginners can perform the exercise with a lighter kettlebell or practice each movement separately (clean and push press) before integrating them. A muscle-up kettlebell clean can also be substituted using a different grip or a lighter weight.

Advanced progressions

Advanced variations may include increasing the kettlebell weight, integrating a squat before the clean, or performing the exercise on one leg to enhance balance and core engagement.

Integrations

Complementary exercises

Complementary exercises include kettlebell swings, upright rows, and overhead tricep extensions to further develop shoulder and upper body strength.

Super set recommendations

Consider super-setting the Alternating Single Arm Kettlebell Clean to Push Press with pull-ups or bent-over rows for upper body strength development.

Sample workout routines

An example routine could be: 3 rounds of 10-12 reps of Alternating Single Arm Kettlebell Clean to Push Press, followed by 3 rounds of 12-15 reps of kettlebell goblet squats.

Exercise combinations

Combine this exercise with other upper body movements such as kettlebell shoulders presses or push-ups for a full upper body workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle section of your workout after a dynamic warm-up and before heavier isolation lifts, as it utilizes full body strength and coordination.