Kettlebell Swing Clean grip Front Squat Overhead Press Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Deltoids, Hamstrings, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Kettlebell Clean and Press
How to: Kettlebell Swing Clean grip Front Squat Overhead Press
- Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
- Perform a clean motion to bring the kettlebell to chest height.
- Lower into a squat while keeping the kettlebell at your chest.
- Stand back up while pressing the kettlebell overhead.
- Return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the squat.
- Using excessive momentum during the press.
- Not properly engaging the core.
Modifications
- Use a lighter kettlebell to reduce strain.
- Perform the press without the squat for a modified version.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core while pressing the kettlebell overhead.
- Use a smooth, controlled motion for both the squat and the press.
Kettlebell Swing Clean grip Front Squat Overhead Press Alternatives
Tags
kettlebell
strength
hips
squat
overhead press
full body