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Kettlebell Overhead Press and Lunge

Kettlebell Clean to Overhead Press with Reverse Lunge:

  1. Starting Position: Stand with your feet shoulder-width apart, a kettlebell on the floor between your feet. Hinge at your hips and bend your knees to grasp the kettlebell with one hand. Keep your back straight, chest up, and core engaged.
  2. Clean Movement: Inhale as you explosively lift the kettlebell by extending your hips and knees. Pull the kettlebell up to shoulder height, using the momentum generated by your lower body. Keep the kettlebell close to your body during the clean.
  3. Rack Position: Catch the kettlebell at shoulder height, allowing your elbow to bend and your palm to face inward. This is the rack position. Ensure your wrist is neutral, and your elbow is close to your body.
  4. Overhead Press: Exhale as you press the kettlebell overhead, fully extending your arm. Keep your core tight and maintain a stable stance. Your arm should be straight, and the kettlebell should be directly above your shoulder.
  5. Reverse Lunge: Inhale as you take a step back with the opposite foot from the arm holding the kettlebell. Lower your body into a reverse lunge, bending both knees to create a 90-degree angle with each leg.
  6. Lunge Ascent: Exhale as you push off the back foot, returning to a standing position. Simultaneously, lower the kettlebell back to the rack position at shoulder height.
  7. Clean to Overhead Press (Continued): Repeat the clean and overhead press for the desired number of repetitions on one side before switching to the other side.
Tips:
  • Maintain a stable and braced core throughout the entire movement.
  • Ensure proper kettlebell form during the clean, avoiding excessive swinging.
  • Keep your shoulders away from your ears during the overhead press.
  • Control the descent of the kettlebell during the reverse lunge.
  • Choose a kettlebell weight that challenges you but allows for proper form.
The Kettlebell Clean to Overhead Press with Reverse Lunge is a compound exercise that targets multiple muscle groups, including the shoulders, legs, and core. It enhances strength, stability, and coordination. Include this dynamic movement in your full-body workout routine for a comprehensive and efficient workout.
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