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Full Body · Intermediate

Kettlebell Swing, Clean, Squat, and Press

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Kettlebell Swing, Clean, Squat, and Press demonstration

Exercise overview

Training details

Full BodyGlutesHamstringsQuadricepsShouldersTricepsCore

Equipment

Kettlebell

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold one kettlebell in your right hand and hike it back into a controlled single-arm swing.
  2. 02Drive your hips forward and guide the bell close into a soft right-side rack.
  3. 03Stabilize the rack and descend into a controlled squat with your chest lifted.
  4. 04Stand powerfully and continue into a right-arm overhead press to elbow lockout.
  5. 05Lower to the rack, guide the bell into the next swing, and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell ThrusterRelated variationKettlebell Squat and Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat CleanComparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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