Single Arm Kettlebell Clean to Push Press

Instructions for proper form

1. Start by standing with your feet shoulder-width apart, holding a kettlebell in one hand with a pronated grip. 2. Initiate the movement with a hip hinge by pushing your hips back while slightly bending your knees, allowing the kettlebell to lower towards the ground. 3. Explosively drive your hips forward while simultaneously pulling the kettlebell up towards your shoulder, keeping it close to your body. 4. As the kettlebell reaches shoulder height, transition seamlessly into a push press by bending your knees slightly and driving through your feet to push the kettlebell overhead. 5. Keep your core engaged and your back straight throughout the movement. 6. Reverse the process to return to the starting position, maintaining control of the kettlebell.

Common mistakes to avoid

1. Using excessive weight, leading to poor form. 2. Not engaging your core, which can strain your lower back. 3. Rounding your back during the hinge, which increases injury risk. 4. Letting the kettlebell swing too far away from your body during the clean phase. 5. Failing to fully extend your arms overhead during the push press.

Benefits

Specific benefits of the exercise

1. Strengthens the shoulders, particularly the anterior deltoids. 2. Improves coordination and athletic performance. 3. Enhances grip strength due to the use of a kettlebell.

Expected results and timeframe

1. Improved shoulder strength and endurance within 4-6 weeks of consistent training. 2. Increased overall upper body power and explosive movement capability..

Who this exercise is best for

1. Intermediate to advanced lifters looking to enhance shoulder strength and power. 2. Athletes engaged in sports requiring explosive upper body movements.

Scientific studies supporting its effectiveness

Research indicates that compound movements like the kettlebell clean and press improve muscle activation and functional strength (Schoenfeld et al., 2016). Studies also show explosive lifts can enhance athletic performance and power output (Zatsiorsky & Kraemer, 2006).

Variations

Beginner modifications

1. Use a lighter kettlebell to focus on form. 2. Perform the clean and press without the explosive movement to master the individual components first (e.g., practicing a simple shoulder press).

Advanced progressions

1. Increase the weight of the kettlebell. 2. Add a pause at the shoulder before driving the kettlebell overhead for more control and stability.

Integrations

Complementary exercises

1. Kettlebell Goblet Squats for lower body strength. 2. Planks for core stability. 3. Push Ups for upper body endurance.

Super set recommendations

1. Superset with Kettlebell Rows for balanced upper body strength. 2. Superset with Thrusters to combine lower and upper body movements.

Sample workout routines

1. Warm-up with dynamic stretches. 2. 3 sets of 8-10 Single Arm Kettlebell Clean to Push Press (each arm). 3. 3 sets of Kettlebell Goblet Squats. 4. Finish with core work such as Plank Holds.

Exercise combinations

Combine with exercises targeting opposing muscle groups, such as Single Arm Rows or Resistance Band Face Pulls for balanced upper body development.

Best time to do this exercise in your workout

Best performed in the strength training portion of your workout after appropriate warm-up and before isolation movements for shoulders or arms.