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what is going on guys my name is luke
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am a kettlebell master trainer we're
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going to look at the dead clean
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to overhead press and we're going to
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look at it on the kettlebell so we're
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going to look at the dead clean
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the prime movers they're going to be the
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hamstrings a little bit the gastroc the
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and the erectors but also the muscles of
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the um the muscles of the abs the core
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working to stabilize there's also going
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so the traps are also going to be
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working in this shrugging motion
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the second part of the movement when we
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go for the overhead press
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uh prime movers there really is going to
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and the triceps but again the midline is
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going to be working even the glutes and
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quads are going to be working to
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under that weight so first up we're
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going to look at the clean
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so when approaching kettlebell we're
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going to make sure the malleolus is in
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line with the horns of the bell we're
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going to find our hip hinge by chopping
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single hand on the bell okay needs to be
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all right then from there i'm squeezing
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my shoulder blade back and down
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the free arm comes into this position we
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call this the high guard position
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i squeeze shoulder blades back and down
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i'm going to energetically drive the
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and the kettlebell is going to travel
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t-shirt tight to the body
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as it does i'm going to shrug up but i'm
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going to pull my elbow back
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okay so i'm not thinking about driving
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onto the chest into the front rack i'm
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thinking about getting the kettlebell to
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this position all right
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elbowing tight to the body forearm
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creates this shape and then from there
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what carries the kettlebell to here is
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just a forearm traveling upwards
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so don't think of it as you cleaning the
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onto the shoulder you're just cleaning
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the kettlebell to the hip
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and then the forearms coming up is going
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to get you the rest of the way
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so i'm here i pack the shoulder push
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elbow in tight drive up kettlebell
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comes into what's called the front rack
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i'll do it again i pack the shoulder
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elbowing tight to the body here so
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you if you are doing something like this
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and you're getting a lot of contact in
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what that means is um that you should be
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confident with the weight and you're not
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because you're you're using
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too much force you're kind of you're
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respecting the weight a bit too much and
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you're really trying to get it up here
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before it comes back down whereas all we
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is get it here all right and let the
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now i've found what's called the front
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brack and i'm ready for the press
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now a few things to note here okay quite
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the forearm is vertical so i'm not here
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i'm not out here so the forearm is
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all right the knuckles are pointing
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and then the most important bit is the
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kettlebell is sitting as low as possible
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in the hand okay and the hand is not
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over so it's not like a barbell where we
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use this bent wrist grip
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okay the kettlebell is super low in the
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it's on the low pads of the hand so it's
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which allows my knuckles to point to the
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i'm now ready to press this hand is
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still in the high guard
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as i drive this hand upwards i'm going
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to drive this hand downwards
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and i'm going to squeeze the fist as
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hard as i can that's going to increase
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the neural drive so here
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driving up with one hand back with the
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this trigger hand control down here
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and then a reset to the clean position
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pack the shoulder push floor away
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find that low handle position then from
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punch up to the ceiling as you whip the
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exhale as you drive up oh i'm already
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so that is the kettlebell cleaner press
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massive whole body movement
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but you've got a serious amount of upper
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body work in there common mistakes
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uh would be the main one would be this
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okay so as the kettlebell is here
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i'm holding it low in the hand so i'm
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just hooking my fingers around it
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as the kettlebell is weightless i then
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my hand into the horn this allows
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for my knuckles to point upwards and my
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to be straight if you grip the
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and you don't insert the hand through
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tip your wrist over like this so there's
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a bit of subtlety to it
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as that kettlebell is traveling i'm
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my hand through the window of the horn
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and finding this low in the hand
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position that would be the first mistake
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second mistake would be not locking out
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getting to somewhere like here uh i'm
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not getting the head through
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so just finishing in sort of a half rep
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so make sure you get the bicep to the
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and make sure you lock out that rep you
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should feel that bicep right next to
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as you control down and i'm thinking
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sets of eight to ten or eight
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to twelve that being twelve reps on
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either side uh rather than twelve reps
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that was a kettlebell cleaning press i
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hope you found this video
