Home Exercises Clean Press With One Arm

Clean Press With One Arm

Exercise Tips

  • Keep your elbow tucked close to your side
  • Do not strain your neck
  • Do not lean forward, keep your back flat

Clean Press With One Arm

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and biceps.

Muscle Group

Quadriceps, Hamstrings, Biceps


1 Day a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps, Hamstrings, Biceps

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart. Hold a kettlebell by the handle with your right hand, palm facing in, hanging your arm down in front of you so the kettlebell is right in front of your thigh. Hang your other arm straight down at your side.

  1. 1 Inhale and squat down like you are going to sit in a chair, while simultaneously bending your elbow up, bringing the kettlebell up under your chin, palm facing away from you.
  2. 2 Exhale and drive up to a standing position, pushing your arm straight up until fully extended above your shoulder, palm still facing away from you.
  3. 3 Inhale and slowly return to starting position.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.