Kettlebell Single-Arm Clean & Press

Stand with your feet shoulder-width apart and place a kettlebell between your feet on the floor.

Squat down and grip the kettlebell handle with one hand, keeping the back straight, chest up, and your gaze forward.

In one explosive movement, pull the kettlebell up off the floor, extending through the hips and knees to generate momentum. As the kettlebell rises to chest height, rotate the wrist under the kettlebell and catch it at shoulder level. This is the 'clean' portion of the lift.

With the kettlebell in the rack position at your shoulder, keep your core tight and, in another explosive movement, press the kettlebell overhead by extending the arm. This is the 'press' portion of the lift. Lock your arm and pause briefly at the top of the motion.

Lower the kettlebell back to the shoulder and then carefully return it to the starting position between your feet on the floor.

Repeat the movement for the desired number of repetitions before switching arms.

Make sure to maintain proper form throughout the exercise to avoid injury and get the most benefit from the exercise. Warm-up before and stretch properly after your workout to increase flexibility and reduce the risk of injury.

---