Single-Arm Clean & Press

How to: Single-Arm Clean & Press

Primary Muscles Used:Shoulders, Arms, Anterior Deltoid, Lateral Deltoid, Triceps

Exercise Families:Vertical Push, Olympic

Equipment:Kettlebell

Trainer:Chontel Duncan

1. With a kettlebell between them, plant both feet on the floor slightly further than shoulder-width apart. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor and place your right hand on the kettlebell handle. Ensure that your back remains between a 45- to 90- degree angle to your hips. This is your starting position.
2. Exhale. Push through your heels and, using your glutes and hamstrings, quickly extend your knees and hips to return to the starting position. At the same time, bend and elevate your right elbow to raise the kettlebell to approximately chin height before rotating your elbows around and under the ball of the kettlebell so that it is resting on the back of your hand. Ensure that the kettlebell remains in close contact with your body through this portion of the movement. You should now be in a neutral standing position holding the kettlebell at shoulder height with your right palm facing away from you.
3. Inhale. Bend your knees slightly. Exhale. Extend your knees and, using the muscles in your shoulders and arms, extend your elbow to press the kettlebell directly above your head, turning your hips slightly to allow full extension of the right side of your body.
4. Inhale. Bend your right elbow to lower the kettlebell down to shoulder height. Rotate your elbow around and over the kettlebell. Extend your arm and bend your hips and knees to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.