Target Muscles
| Basic Muscle Groups |
|---|
| Shoulders (Main Target) |
| Trapezius |
| Forearms |
| Advanced Muscle Groups |
|---|
| Front-deltoid |
| Side-deltoid |
| Rear-deltoid |
| Upper-trapezius |
| Middle-trapezius |
| Lower-trapezius |
| Brachioradialis |
| Wrist-extensors |
| Wrist-flexors |
Difficulty
Steps
Start in a standing position with feet shoulder-width apart and a kettlebell on the floor between your feet.
Bend at the hips and knees to grasp the kettlebell with one hand, keeping your back flat and chest up.
Clean the kettlebell to your shoulder by explosively extending your hips and knees while pulling the kettlebell upwards.
Press the kettlebell overhead until your arm is fully extended.
Lower the kettlebell back to the starting position and repeat for the desired number of repetitions.
Benefits
The kettlebell single arm clean and press is a compound exercise that targets the shoulders, trapezius, and forearms. It improves shoulder strength and stability while also engaging the core muscles.
Equipments
