{"id":43680,"date":"2020-02-17T04:00:20","date_gmt":"2020-02-17T03:00:20","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kettlebell-clean-and-press\/"},"modified":"2020-02-17T04:00:20","modified_gmt":"2020-02-17T03:00:20","slug":"kettlebell-clean-and-press","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/kettlebell-clean-and-press\/","title":{"rendered":"Tutorial: Kettlebell Clean and Press"},"content":{"rendered":"\n<p>The kettlebell clean and press is a great functional exercise for strength, balance and coordination. This tutorial includes the <a href=\"https:\/\/vimeo.com\/191956543\/f002fef259\">proper technique<\/a> to perform it for improved stability and higher upper body strength.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The kettlebell clean and press\nis a great functional exercise for strength, balance and coordination.<\/li><li>Before\nattempting this exercise, it is essential to master the necessary skills of\nkettlebell training, including correct grip, kettlebell deadlift, and proper\nclean to rack position (front of shoulder). With this mind, use a lighter\nkettlebell before progressing to heavier loads.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>In a standing position with feet hip\/shoulder-width apart, position the kettlebell between the feet.<\/li><li>Engage the core and set the shoulders and bend down to grab the kettlebell. Straighten the legs as you lift the kettlebell upwards. When the kettlebell is just above knee level, drive the hips quickly forwards and upwards. Simultaneously pull the shoulders back and clean the kettlebell to the rack position (front of shoulder). <\/li><li>Regain your balance\/foot position before pressing the kettlebell overhead. <\/li><li>Return the kettlebell to the rack position (under control) and gently lower to the ground.<\/li><li>Repeat for reps or time before switching sides.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>One of the biggest causes of injury is the asymmetry of movement. We live in a world where we are regularly required to bend, lift, carry loads that are not equally balanced. Regular gym programs tend to be symmetrical, mainly if they are machine-based.      Therefore, when activities require us to load asymmetrically, we are unable to do so with excellent stability and balance.&nbsp;<\/li><li>Kettlebells and other free weights that require unilateral loading can help to address these imbalances and allow us to develop balanced strength, power and control quickly. Also, the unique shape of the kettlebell allows for higher demands on mobility and core control.&nbsp;<\/li><li>The kettlebell clean and press is a whole-body exercise, and as such will produce a significant increase in heart rate. Combined with the high level of skill it requires, it should initially be drilled at lower reps \u2013 for example, 4-6 reps. Once you have mastered the technique and have developed good cardiorespiratory capacity, you can start to increase the load and reps.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KB clean-press (left)\" src=\"https:\/\/player.vimeo.com\/video\/191956543?h=f002fef259&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">These are the steps to perform kettlebell clean and press. Here are some other tutorials for you: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/lateral-hip-foam-roll\/\">Lateral hip foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-clean\/\">Core bag clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deep-squat-hip-out\/\">Deep squat hip out<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/angled-push-up\/\">Angled push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-abdominal-hollow\/\">Abdominal hollow<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up-on-knees\/\">Push-up on knees<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kneeling-hip-flexor-stretch\/\">Kneeling hip flexor stretch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-deadlift-row\/\">Barbell deadlift row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=16147\">Dumbbell chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-chest-press\/\">Kinesis chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hamstring-stretch\/\">Superfunctional hamstring stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/shoulder-foam-roll\/\">Shoulder foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lean-back-squat\/\">Lean back squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-press\/\">Inverted press<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/floor-bridge\/\">Floor bridge <\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-clean-press\/\">Barbell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/quad-foam-roll\/\">Quad foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The kettlebell clean and press is a great functional exercise for strength, balance and coordination. This tutorial includes the proper&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Kettlebell Clean and Press Technique | EVO Fitness","_seopress_titles_desc":"The kettlebell clean and press is a great functional exercise for strength, balance and coordination. This is all you need to know to perform it.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[140,143,154,167,251,423,851,120,126,129],"class_list":["post-43680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-functional-training","tag-strength","tag-core-stability","tag-balance","tag-mobility","tag-whole-body","tag-kettlebell-training","tag-power","tag-workout","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43680","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43680"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43680\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43681"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}