- Hold a medium-heavy kettlebell in the right hand, feet hip-width apart, with the arm straight.
- Lower into a squat with the torso upright and the abs braced.
- Thrust the hips up as you come up, pulling the kettlebell straight up.
- Rotate the elbow down as you pull the kettlebell up, catching it at shoulder height.
- Absorb the weight of the kettlebell and the movement by squatting slightly, keeping the wrist neutral.
- In your squat position and with the weight at shoulder level, thrust the hips up to help you push the weight over the head.
- Lower the weight and repeat for 8-16 reps before switching sides.
Kettlebell Exercises
By Paige Waehner, About.com Guide
Updated November 12, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The clean, push and press is a combination exercise putting together exercises that make up the foundation of kettlebell training: The clean and the push-press. This dynamic exercise works the lower body as well as the core, which works hard to keep your body stabilized throughout the movement. The shoulders and arms get a great workout as well, making
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