Kettlebell Clean and Press
1. The Kettlebell Clean
The clean kettlebell technique gets the bell off the floor from its beginning position and raises it in one smooth motion to the "rack" position at the chest. This is the precursor of many other kettlebell workouts and is suitable for weight loss and fat burning. It stimulates nearly every single core-body muscle group.
First, start with the shoulder-width apart of your feet, with the weight on the floor below you. Slightly bend your knees and brace on the hips to reach forward and catch the handle with one hand. Grips, the bell curled around the top of the handle with the fingers. If you wish, you can stretch the other arm as a counterbalance.
Then, swing the kettlebell back between your legs and then use the momentum generated by the action to swing it forward and upwards by moving your hips forward and straightening your back to produce momentum and strength. Hold your weight tight to your body, and bring it straight up.
When it's above the waistline, move the arm around the kettlebell and get your palm under it. The completed position would see the elbow near contact to the body, the wrist straight, and the bell resting slightly below shoulder height over the back of your arm. Squeeze the glutes firmly on top of the movement and stand tall. This position is known as the "rack."
2. The Kettlebell Press
The kettlebell press's method starts where the clean leaves off, with the bell in rack position just below the head. We raise the bell overhead to a straight arm position from there.
The kettlebell press method started where the technique of clean kettlebell began. We continue with the bell against the chest in the bolted position, and then raise it straight up to an overhead position with the arm straight up.
A successful kettlebell press demands precise body alignment from head to toe to establish a robust and stable foundation for upward thrust. During the routine, the kettlebell clean and press lights up almost all of the main muscle classes, which can lose a significant amount of fat during the workout.
3. Kettlebell Single Arm Clean and Press
Preparation, first, hold the kettlebell with your left hand and place it in the center of your body. Be sure to keep your abdomen supported and stare ahead. Now, get started by bending your knees, and then push yourself upwards while pulling the kettlebell upwards.
At the top, rotate the wrist so that the kettlebell flips to the other side of the hand. Lower your hips slightly, bend your knees again, and then lift yourself to generate momentum. Push the kettlebell straight up. Carefully lower the weight and repeat.
Barbell Clean and Press
Start out with shoulder-width feet apart and keep the barbell out of your shins about 2 inches apart. Move back your shoulders and hold the barbell so that your palms face the body, and the hands are shoulder-width apart. Keep your hips down, your chest high, your eyes forward, and your arms extended.
Keep your core really close and push through your heels to quickly bring the bar up to your chest, just below your collarbone. Keep your spine tall.
When pulling the bar, be quick and fast with your movement, holding it as close to your body as possible. Shrug your shoulders forward and point your elbows forward, to raise the bar underneath your shoulders.
When the bar hits your chest, push into your heels again and press the directly overhead, straightening your arms and legs. Hold really close on your core, back to starting position with control.