The dead clean press with a kettlebell using two hands is a compound exercise that targets multiple muscle groups, including the legs, hips, core, and shoulders. Here’s a step-by-step guide on how to perform this exercise:
Video Instructions on How to Do a Dead Clean Press with Kettlebell
Equipment Needed:
- One kettlebell of an appropriate weight for your fitness level.
Step-by-Step Instructions:
- Setup:
- Place the kettlebell on the floor between your feet.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Ensure your back is straight, and your core is engaged.
- Deadlift:
- Bend at your hips and knees to lower your body and grasp the kettlebell handle with both hands.
- Keep your back flat, chest up, and eyes forward.
- Your hands should be just outside of your knees.
- Initiate the Clean:
- Explosively extend your hips and knees to stand up straight.
- As you do this, pull the kettlebell upward by shrugging your shoulders.
- Keep the kettlebell close to your body throughout the movement.
- Rack Position:
- Once the kettlebell reaches chest height, bend your elbows and flip your wrists to “catch” the kettlebell in the rack position.
- The rack position is where the kettlebell rests on the back of your forearm and your bicep is close to your chest.
- Press:
- From the rack position, press the kettlebell overhead by extending your arms.
- Fully lock out your elbows at the top of the movement.
- Lowering the Kettlebell:
- Reverse the movement by lowering the kettlebell back to the rack position.
- Control the descent to avoid putting unnecessary stress on your joints.
- Return to the Ground:
- From the rack position, carefully lower the kettlebell back to the ground by bending at your hips and knees.
- Keep your back straight and engage your core.
- Repeat:
- Perform the desired number of repetitions, maintaining proper form throughout the exercise.
Tips:
- Start with a lighter kettlebell to master the movement before increasing the weight.
- Focus on proper form and control throughout the entire exercise.
- Keep your core engaged to protect your lower back.
- If you’re new to kettlebell exercises, consider seeking guidance from a fitness professional to ensure proper technique.
Remember to listen to your body, start with a weight that challenges you but allows for good form, and gradually progress as you become more comfortable with the exercise.
