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Kettlebell Swing Clean grip Front Squat Overhead Press

Kettlebell Swing Clean grip Front Squat Overhead Press

The Kettlebell Swing Clean grip Front Squat Overhead Press is a dynamic and effective full-body exercise that combines multiple movements into one powerful sequence. It targets multiple muscle groups and can help you build strength, power, and improve cardiovascular endurance. This exercise is a great option for those who are looking to maximize their workout efficiency and challenge their bodies in new ways. The first part of the exercise, the Kettlebell Swing, focuses on the posterior chain muscles, including your glutes, hamstrings, and lower back. The explosive hip movement involved in the swing helps improve power and overall athleticism. It is important to maintain proper form throughout the movement to prevent injury and gain maximum benefit. Moving on to the Clean grip Front Squat, this portion of the exercise primarily targets your quadriceps, glutes, and core muscles. By holding the kettlebell at your shoulder level, you engage your upper body and improve your overall stability. The squat motion strengthens your lower body muscles and helps improve mobility. Finally, the Overhead Press involves pressing the kettlebell overhead using your shoulder and arm muscles. This movement strengthens your shoulders, triceps, and core, while also challenging your stability and balance. By incorporating the overhead press, you not only enhance upper body strength but also improve shoulder mobility and stability. As with any exercise, it is crucial to perform this sequence with proper form and technique. So, start with a lighter kettlebell and gradually increase the weight as you become more comfortable and confident with the movements. Remember to engage your core, maintain a neutral spine, and breathe throughout the exercise. Adding this exercise to your routine can help you achieve a well-rounded workout and take your fitness to new heights.


  • Start with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
  • Hold a kettlebell with both hands in a clean grip, palms facing toward your body, and let it hang in front of your thighs.
  • Bend your knees and hinge at the hips to perform a kettlebell swing, using the momentum to bring the kettlebell up to shoulder height.
  • As the kettlebell reaches shoulder height, rotate your wrists so that your palms are facing forward.
  • Squat down, keeping your chest up and your back straight, until your thighs are parallel to the ground or as low as you can comfortably go.
  • Press the kettlebell overhead, fully extending your arms and keeping your core engaged.
  • Lower the kettlebell back to the starting position and repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the entire exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight and gradually increase as you feel comfortable and confident with the technique.
  • Ensure that your grip on the kettlebell is secure and comfortable to prevent any accidents.
  • Practice good breathing technique, exhaling on the upward phase and inhaling on the downward phase of the exercise.
  • Pay attention to your form and avoid using excessive momentum to perform the exercise.
  • Warm up adequately before attempting this exercise to prepare your muscles and joints.
  • Incorporate other compound exercises that target similar muscle groups to enhance overall strength and performance.
  • If you're a beginner, seek guidance from a qualified trainer to ensure proper form and technique.
  • Listen to your body and give yourself enough rest and recovery time between sessions to avoid overtraining.


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