Dead Clean Press with Kettlebell

Dead Clean Press with Kettlebell

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Press:
    • From the rack position, press the kettlebell overhead by extending your arms.
    • Fully lock out your elbows at the top of the movement.
  6. 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.
  7. 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.
  8. Repeat:
    • Perform the desired number of repetitions, maintaining proper form throughout the exercise.


  • 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.