How To Do A Kettlebell Clean And Press
They say the number one exercise people get injured from is the “clean and press”, but is this true? No, it is not because just like any other movement, when it is done right, you will be okay. Now, if you do it incorrectly, you are going to get hurt, and there is no doubt about that. You have to follow the steps.
So, what does it take to complete the kettlebell clean and press without getting hurt?
Here are the steps that you will need to look at before you begin doing this movement.
1) Set Feet
Have your feet in position? When you are going to begin the “clean” part of the movement, you want the feet to be set. This is going to provide momentum for you.
When you are lifting, you want the feet to remain shoulder’s width apart as a sturdy base to move forward with.
2) Place Kettlebell Between And Then Pick Up Horizontally
You will be picking up the kettlebells in a horizontal line. This means the handle should be pointing East-West instead of North-South.
Pay attention to this as you are starting the movement.
It will make it easier.
3) Both Hands Will Work In Unison
You want to use both hands when you are completing this movement, and too many people don’t do that. You should not be letting one arm dominate.
If you are grabbing the kettlebells with both hands, the momentum should come from both. It should never be one-sided.
This is the way you are going to get it
4) Don’t Go Past Head Until Time To Press
You don’t want to go past your head while the swing is being completed. You are looking to come down right below your crotch area and all the way up to the head. If you go past this, you are going to hurt your shoulder.
You want to maintain the “swing” in this region as much as you can.
As long as you do this, you will be okay. The movement will come out as you want it to in the long-term.
Just make sure you can repeat it every single time. You want to get into the “press” at the last moment. Do not choreograph the pressing or you will get injured.
This means you want to press when the “clean” portion has been completed, and the transition can be made. It is easy to mistime this, so be careful.
5) Maintain Control
At no point in this movement are you going to veer off path or lose control? The swing does not mean you become loose and forget there is a heavy weight in your hands. People get injured because they loosen up.
It might look like you are loose, but you have to remain tight with your core and hands.
You are locking it all and “cleaning” in a straight line to get good results.
This is how you are supposed to complete the kettlebell clean and press. You can easily tell why people get injured because there are many steps along the way and people simply ignore them. You cannot ignore them for this exercise, or you might end up holding your shoulder in pain.
You want to respect the weight while you are lifting it and remain in control as much as you can.
If you feel the weight is challenging, lower it right away and don’t take a chance. You will get a lot more out of a well-controlled movement than lurching around with a heavier kettlebell.