Kettlebell Clean and Press - a Primer on basic technique

[@davida6299]

Absolutely awesome explanations. Your vids are the best on KB's on KZbin, bar none. Thank you, Sir.

[@cameronhedges5199]

I was a coach (CSCS) for 11 years. Learned KBs from a lot of people, AOS, Jason Brown, Gray Cook, Brett Jones, RKC, MKC, just to drop a few names. I really dig your teaching style, your philosophy, your attitude toward KBs, clubs, etc. I have been on a journey reversing type 2 diabetes for the past 3 months and your videos have been key in my training. Would love to visit your gym some day. Keep it up brother! Thank you! God bless!

[@MarkWildman]

I’m glad my style communicates to you. Thank you for watching

[@michelbuket2531]

@@MarkWildman Hi Mark, Keep moving forward👍🏻 Super video’s man 👌🏻🫵🏻

[@markwinchester3005]

Some people have it...Some don't...Mark does. Again I have to post 35-50lbs is all the vast majority of guys need to get all they're gonna get outta training w/ a kettlebell.

[@LanceMillerSeattle]

Articulating very nuanced complexity in a way that illuminates and gives memorable markers the user can retain during their workout is something few can do well. You have a gift at it. Appreciate your vids, learning a lot.

[@MarkWildman]

I appreciate your kind words

[@marcdudek155]

No flash, no bs, just instruction. Great video(s).

[@gesslegonzales3692]

You're one of the best Kettlebell KZbinrs out there

[@jawsquid]

Still among the best teachers on the internet. From the beginning of the year until now, it's nice to see your popularity go up to be commensurate with the quality of your explanations. Thanks for everything, Mark!

[@m.e.5313]

THIS CHANNEL IS THE AUTHORITY ON KETTLE BELL DAD BODS IM SSURE OF IT!!!

[@Langor]

Dad bod = also Dad muscle

[@salimosman8188]

Dad bod...💪

[@jokergreeting]

Dad here. I agree.

[@spyrosnar]

To this day I don't understand what this expression means. Initially I thought just average middle age dudes who don't really exercise and have a belly. Then I heard someone descibe Will Smith's physique as a dad-bod, now you. One of the great mysteries of life I suppose.

[@gustavogarcia7124]

Spyrosnar, thats true, they call a dar bos anything that isn't a fitness model, mark is more like a warrior bod

[@louvegh6203]

I've been waiting for the clean / press combination video for a long time, thanks Mark!

[@Pcperoni]

Mr. Wildman, I watch so many of you're videos from kettlebells, clubs and now mace drills. Just want to say a big thank you. The content is incredible, has been so helpful to my training and progression in these skills. A BIG thank you from the UK. Keep up the excellent, life changing free content. 🙏

[@AlainSTO]

Been using kettlebells (RKC) for 14 years and I love these back-to-basics videos.

[@Sandemose]

​ @Mark Wildman first and foremost, I´m working with your bacic program and have been doing it for some month. I´m really nerdy with the "math" aspect and I document very carefully every training session. One thing that I´ve noticed, and that I´m very thankful for, is the mental transformation I´ve been going through rather than the physical. I´m much more at ease and patient esp. with my kids when they go berserk. I feel more collected and calm and confident I´ll get through even the hardest days. I stick to plans better and I feel like a more reliable person. This transformation I didn´t aim for when I started your basic program. I didn´t expect my mental capacities to be reprogramed as well. But they are. Thanks Mark.

[@mdmaniruzzaman5710]

Where is this basic program available?

[@Sandemose]

@@mdmaniruzzaman5710 on his channel. Look for "tetris"

[@alannesbitt9216]

Yes the Tetris is very good! So simple and measurable for improvement.

[@ding174]

i warm up with an empty hand to "remind" my muscles how the move is executed. then i do a few with light weight. when im warmed up i use my max weight. i have to remind myself to drop my shoulder on the press. great instructional.

[@nandobreiter4075]

Excellent. The precision regarding details like the thumb and knuckle positions, firing the glutes, etc, and your explanations why these details are important, is inspiring. So it's clean and press tomorrow! Thanks Mark.

[@Kammarcel81]

Great work! These are some of the best workout videos on KZbin.

[@teresahoang76]

Wow. This is amazingly detailed and helpful for a complete beginner who’s desperate to learn god proper technique. Thank you 🙏

[@busyrand]

Perfect instruction. The learning curve for Kettlebells is so huge. I always struggle not burning up my grip or over stressing my forearms. Thanks for the cues for the unracking portion, which is the most difficult portion in my opinion.

[@trishheard359]

I really appreciate all the details in each step you give. It helped me pinpoint where I’ve been struggling in my attempt at KB training. Thank you for your attention to detail that others gloss over in their content.

[@matkasim]

I love your kettlebell videos. They have helped me in my martial art training. Doing KB outside on the ground , really makes me feel like a warrior

[@MarkWildman]

You should see the forest fight training stuff

[@yazan80]

I love these KB basic movement primers. I must have watched the snatch and TGU ones more than twenty times each and I still find things I learn every time. Thanks MW!

[@matthewhager270]

I watch it every time before I start my exercise.

[@revisingthescript]

Same!

[@simonchalk9386]

Excellent video as always from Mark Wildman - detailed without being patronising, good humoured without ego and drills right down to the basics. I recommend your videos to my students.

[@marcobrettschneider4359]

Omg, I've never realized that I have to point the thumb behind me when picking up the KB - this makes so much more sense! Thanks for making this video, this is pure gold!

[@eugeneoriordan4799]

Great training video. I need more of this. I have a painful infraspinatus tear and I'm trying to build strength back into my right shoulder. More please Mark. From Eugene.

[@stanandre4539]

It is a mystery to me why you don't have more views, your content is so fundamental. I actually injured my elbow doing KB rows and it's not healing.

[@AaronBishop-st2ow]

Bought this for my youngest to develop basic form for single hand kettlebell work. kzbin.infoUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.

[@Justjane55]

It has been about a year or more of learning KB movements. It’s great to see your instructions on placement of hand and KB for the clean and press. I always have difficulty not being consistent on the clean or press! I have AC joint separation and impingement right now. So I’ll be implementing this video in my practice as soon as I can! Thank you! I truly enjoy all your videos!

[@aubertbethencourt3241]

I find it amusing and very educational the way you explain and giving direction when it comes to the methods of teaching people. You explain it in such a way that is both sarcastic in away and simplest form where you shouldn't get any questions about repeating it but I'm sure you do. Keep up the good work, thanks.

[@joenicedj]

This is a brilliant video. I find myself watching the videos, listening to Mark, then performing the movements, and remembering amd repeating what Mark said (out loud) to maintain proper form. These videos are incredibly helpful. Thank you, Mark.

[@a.lame.username.]

Must have watched this video 20 times by now and still picking up refinements of technique!

[@O.O.Guys.O]

I have been doing this with a 25 to 35lb kettlebell in a 5 circuits: 1. Clean and press 5 reps each side 2. Curls 5 reps each side 3. High Pull 5 reps each side 4. Press 5 reps each side 5. rack squat 5 with kettlebell on each side 6. bent over row 5 each side 7. floor press in bridge 5 each side 8. pull over 5 9. two or one arm (10 reps each side) kettlebell swing 10 reps. rest 2-3 minutes and repeat 4 more times. 2 to 3 times a week. One of Bruce Lees Body Building Circuits. Clean and Press: 2 sets of 8-12 reps. Barbell curl: 2 sets of 8-12 reps. Press Behind Neck (Military Press): 2 sets of 8-12 Upright Rowing: 2 sets of 8 -12 Squat: 2 sets of 12-20 reps. Rowing: 2 sets of 8-12 Bench Press: 2 sets of 8-12 Pullover: 2 sets of 8-12 In between I will do another adaptation of Simple and Sinister Single arm Swings after the 10th swing I clean to press and do a reverse TGU the back up then switch hands and do the other side. Usually with the same amount of weight. 5 sets each side. Rest as needed. Any opinions on this. Great coaching and information.

[@johnmorgan4405]

Been doing KB workouts for years, and just found this channel. So awesome!

[@bowlcut606]

As a new kettle bell enthusiast I appreciate you!

[@adamchannel5973]

The “push” from the clean back down to the swing made a big difference in my technique. Great video as always. Appreciate it

[@iChefTheImpossible]

I would always think about throwing it away with my forearm. I definitely notice when I do not push it is a great cue.

[@dmzz89]

Such good timing. I watched this during lunch and today is my KB C&P day! Sweet video Mark!

[@doug70101]

Mark wild man,Your truly amazing.The best coach and instructor on you tube!I am learning so much on technique and correct alignment.Thank you so much for your transparency and unrestricted knowledge.Your efforts are appreciated 👍🏿✅🙏🏿

[@anttistrom8526]

Been doing these one and half week now. Slowly trying to sink this in. Today it was second time for me doing this movement and already can feel this is so much easier this time! Also feeling muscels that I didn't know about before. My walking has become quite a lot faster 😅😅 and posture is better! AAAND I feel tall and strong 🤣🤣 thank you Mark!! 💪💪

[@christians.9158]

Excellent,easily understood instruction. One of my favorite movements

[@AndrewPotterton]

Thanks Mark. I’m loving the detail about the top of this movement. I’m not doing it as correctly as I could be! I’m learning loads from your videos.

[@somsz11]

Thank you for an easy explanation on how to perform a difficult exercise correctly.

[@beatezeuner1817]

Yes! Finally a basic C&P Video! Great. Thanks a lot. I learn everything from scratch from this channel so I searched through all the channel and was really surprised that there was no C&P complete explanation. But now there is :)

[@pickledbuffalo]

Such a simple clean. I need to go back and watch your clean videos. I do a short jab like a snatch which is a bad habit. Always learning! Great videos as ever Mark, much appreciated bro.

[@sharmishtha623]

Thank you Mark! Your instructions in these free KZbin videos are so specific and so precise and so thorough, that I can only imagine how amazing your teaching programs might be! You must most definitely be a very very good teacher/ coach. Hoping your app launches soon.

[@NikVilluri]

Just starting out with KBs. You are a godsend Mr. Wildman. Much gratitude from India

[@jokergreeting]

This is great. In my head I kept wondering if I missed this and needed to look back for this video (of course never looked) but happy it’s here.

[@jamesrogulski5676]

Oh shit. I'm a High School English Teacher in NY. I've taught "Donnie Darko" to my classes for the past fifteen years (with Graham Greene's "The Destructors" in tandem). Don't sleep on Tobias Wolff's "Bullet in The Brain," too. Cheers.

[@terencefaison8853]

Mark, just watched video ... want to learn kettlebell movements. Great tutorial!!

[@JordonOlsen]

Can't believe your teaching this stuff for free that's awesome. Plus you clearly know what your talking about. Subscribed!

[@CCaravasi]

“Not as right as it could be” I really like this response

[@philbennett8896]

You have pointed to so many things I have been doing wrong with this exercise. Thanks Mark - you've got me sorted now.

[@mjedlicka100]

Self-styled beginner to KB training. Awesome video with explanations. Really appreciate it! Keep up the good work! 💪👏

[@patsprehe4538]

One of the interesting things about extending the first two knuckles is that it straightens your elbow. In Karate we use this principle to bend (or straighten) the elbow by bending or extending the wrist. The wrist controls the arm.

[@ponnabs2]

Looking forward to seeing the math for a clean n press program. Been having forearm/elbow issues doing this exercise. I adjusted technique based on this video and it has helped a lot! Thanks Mark!

[@miamirice6840]

The best teacher!

[@ratanbiswas9528]

Never gets old...

[@steveg9863]

Very clear and lots of really savvy instructions. ...Darko shirt is super cool

[@NJames-dh6kz]

The key to leaving a good comment is to really squeeze the glutes.

[@Statinstories]

whose?

[@brodybrayden283]

sorry to be so offtopic but does someone know of a method to get back into an Instagram account? I stupidly forgot my login password. I would appreciate any tricks you can give me

[@yusufmalcolm3233]

@Brody Brayden Instablaster ;)

[@brodybrayden283]

@Yusuf Malcolm thanks so much for your reply. I got to the site on google and im in the hacking process now. Looks like it's gonna take a while so I will get back to you later with my results.

[@brodybrayden283]

@Yusuf Malcolm It worked and I finally got access to my account again. Im so happy:D Thank you so much, you saved my ass !

[@MangoTheRetriever]

You are an incredible coach! Thank you!

[@petinawalker]

Thank you for sharing your knowledge. A newbie to Kettlebells, so I want to get it right. Learning a lot from your videos/demo's. Ty.

[@cesarzayas390]

That was one of the best/most informational videos I’ve ever seen. Thank you.

[@jhojansegura]

your channel is a blessing.

[@Hell_Inc]

What a masterclass, man. Thank you

[@philv7683]

Just awesome series MW ! Been using the tetris to build out my weekly. Light heavy, heavy light...works great. Would love for you to flesh out what is inside a heavy squat tetris block. Kinda making it up myself and doing ok but would really like your nerd math on that and other tetris blocks . Thanks MW keep'em coming. Please.

[@michaelgrossman7515]

Watch the video couple of times , thank you for you replay . Makes a great sense , i will try it .

[@matthewhager270]

Man, thank you for this. I use a lighter kettlebell first, just so I can make sure I get the movement right, then jump to a heavier bell, when I think I can do all the steps right.

[@MarkWildman]

Good strategy

[@mikael9803]

your explanation is great! Thanks for the content!

[@PrismaticFitness]

I have to say, that shirt is awesome

[@notoriousn.u.r.s.e4798]

You have saved my wrist! Bless you!❤️❤️❤️

[@giatonpeonta8071]

your thoughts on the following modification of the clean? starting from the bottom, swing all the way to the horizontal with your elbow locked, bring the kb to clean position, push the kb all the way forward till your elbow is locked, let it swing, repeat. the intention is to imitate the jab from the guard, and you just break it down to its two phases: the punch phase (clean to swing) and the pulling back phase (swing to clean).

[@MarkWildman]

Sure. Good stuff. It just exaggerated.

[@jlaukemper]

Thanks for the clear cut instructions!

[@christinadambrosio7515]

I learn so much from this guy.

[@rossstevenson7421]

Another great video as always. Your clear and concise delivery is superb and makes the process of learning very easy. Thank you for all the great content! when you release any paid for programmes, I'll be one of the first to purchase for sure.

[@DrRocknRolla]

Great coaching! I am new to kettlebell work and appreciate the little gold nuggets of information on your channel. You've just got yourself another sub! Love the shirt!

[@diongallichan6395]

Why don't you have a million subscribers!!!!

[@usedcolouringbook8798]

He's too good 😔

[@jonahcbarnett]

because most people dont wanna hear whats right they wanna hear whats easy

[@HeartPumper]

Soon...wait for Google algorithms to do their job ;)

[@FrederickTSchurgerDC]

I talk about glutes 2-3x per day with my patients on a regular basis. The trick is figuring out which glute medius is not firing that's causing a chain reaction leading to pelvic instability, low back pain, knee pain, and even trouble in the shoulders and/or neck. You probably should do a video talking about the need for zero rise shoes/barefoot, especially for training & how even a small heel will overfire the quads & cause the glutes to deactivate! That was a big one for me.

[@MarkWildman]

Made a few videos on that. The inside and outside heavy club circles can solve that glute issue if you run multiple training cycles. Have you tried those movements

[@FrederickTSchurgerDC]

@@MarkWildman ooooh, I haven't. In fact, I've been reluctant to buy a pair of clubs thinking they were more for shoulders than glutes. And that justifies a clinical purchase for my patients!! Just one more reason I watch your channel!!

[@jakeku2662]

@@MarkWildman If a person just wanted to align posture problems; APT, flat feet, over pronation, can it all be addressed with one lever and if so which one?

[@MarkWildman]

club

[@MarkWildman]

there is a stabilizing glutei firing on all lateral club movements. its minor with a light weight so it feels like arms, but above 15lbs for men, there is a glutei contraction in every single rep. so a 300 rep workout has a minimum of 300 glute stabilization contractions. how everyone isn't using it to reprogram for back pain is... well, its beyond me. its such a simple solution in the standing posture. enjoy the exploration

[@remox60]

Fantastic explanation, as usual. You are best. I can't cheat or make mistakes

[@andy_in_nh9243]

If Mark Wildman says it's important, I believe that it's important!

[@peteuthai]

Thank you Mark

[@harlimaw]

I watched this 10x. I hope to perfect my clean form. Thanks MW!

[@EnjoyedSkillet]

Hey Mark, I'd love to see more programming nerd math. It's helped me so much in keeping shit simple when it comes to programming.

[@MarkWildman]

It’s allllllll coming.

[@MarkWildman]

I’m just slow

[@EnjoyedSkillet]

Vamo vamo, chop chop.

[@christianiversen8976]

Yeah, I dig the math a lot too. If facts don't get you, nothing will anyway. Your videos are a great help and inspiration. Thanks.

[@ponnabs2]

@@MarkWildman agreed. Love the math videos as well!

[@awyeah2011]

Regarding the Turkish get up: if you’re just starting out like I am is it OK to practice it every day? And once you’re proficient at it how many sets or repetitions are you supposed to do?

[@Sam-vk8xd]

What do you mean by practice? Best practice is doing it with a shoe, just make a fist, balance a shoe (a nice thin lightweight shoe, like a Vans shoe or sometching like that) and do the get up, this you can do pretty much daily and you’d do it for a couple of reps (5 per arm or so? 10? How ever many) when it comes to training it’s not about more and it’s not about less. It’s about doing it right. Better to do 5 reps at perfect for, than 10 at trash form). Then over time add weight, lightweight. And yes, you can usually do the get up almost daily depending on your programming, and how much weight and how many reps you’re doing. The get up is a strength movement so you want to keep it low (5 reps per arm seems to be the sweet spot, and that would be right arm, one rep, then left arm one rep).

[@iChefTheImpossible]

Would you attempt to do 10 minutes like the other exercises? I feel that strict presses are much more demanding than other moves.

[@Barrrt]

Thanks so much man. I've been hoping for a video like this and you delivered everything I hoped for. I'm gonna sink my teeth in this one just like I did with your TGU breakdown. Again, thanks so much. Learning the basics well is such a pleasure.

[@TacoLoco-gq2pt]

That was a really great demonstration/ explanation

[@dominikadams3446]

Great explanation, really terrific! Thanks a lot Mark..

[@jeanbarec]

I have a quesrion about the kb resting on the wrist. Have you had anyone mention pain from the weight wresting on the wrist bone? I have watched the video numerous times to insure proper placement. My solution is a sock on my wrist as a barrier. Just wondered if the style of kb would make a difference. [Fyi. Using 10s and 20. Its fustrating because i really like this move but can't focus when there is weight pressing on a quarter size area on a thin wrist.] Would appreciate any comments. And i would be remiss if i didnt express my appreciation and gratitude for your outstanding videos. Your authoritative and thoroughness in presentation provides my commitment to using the bells every day. And kudos to your film crew as well. They help create a superior product.

[@MarkWildman]

People have discomfort when they start training. They adapt and forget about it. But if the distance between the handle and the body of the bell is to short, the wrist ends up in a bad position and the discomfort remains. I use competition bells as they are the best designed to alleviate wrist discomfort

[@jeanbarec]

@@MarkWildman thank you for your response. I was thinkimg my kb design might be the issue. Will look at competition ones, when the opportunity arises.

[@TheShumoby]

@@jeanbarec I have the same issues too. Your socks diy reminded me that I have wrist sweat bands. I tried it and my wrist doesn't bother me anymore. I'm only a beginner so starting out with 12lb. Thanks.

[@mattp3471]

Thanks for excellent video! Should my eyes be looking at the kettlebell when cleaning it up?

[@Sam-vk8xd]

No, keep your neck long. Don’t tuck your chin. Keep your the crown of your head in line with your spine.

[@ADANFITNESS]

Do u use the same grip with the smaller iron cast KBs? thx a lot awsome explanation.

[@MarkWildman]

That’s the goal.

[@devittm1979]

Soooooo helpful and timely. Thank you!!!

[@Mark-ih7hk]

So technical, love these vids man

[@garretttringale436]

Been waiting for this one! I've always had a hard time activating the right muscles with the press. My lat gets "stuck" out on the way down and then pops back in at the last moment.

[@Bahni69]

This is so helpful! Thank you! Cool shirt!

[@armeetindergill]

I move my foot closer to the other while doing the clean. It helps in giving stabilisation for the press. Then while coming down move the foot back in wider stance.

[@MarkWildman]

You feet only need to be as wide as the bell to clean... are you always moving the same foot.

[@armeetindergill]

@@MarkWildman I move the foot to the alternate side of KB holding hand. Not for regular clean. Learnt it from Pavel.

[@MarkWildman]

then you got good advice

[@karthikmunishamaiah2689]

So detailed. Great stuff

[@MaxTyco]

Real good tutorial

[@hgfishy]

Finally! Love you!

[@MarkWildman]

Was this for you? Someone pointed out I had neglected this one

[@hgfishy]

@@MarkWildman Not me, but I had expected for a long time. Thanks, Mark!

[@dogrescuer1321]

Great video Mark as usual, I'm still struggling with the swing I'm scared to get thrown off balance. Tighten Glutes!

[@sambsialia]

My wife and I have gone back to a deep six as a workout often once or twice a month. It seems like my shoulders are always fried by the time I get to the press. Starting Strength is big on barbell press in the old Olympic style. That most closely resembles this of any other exercise I have done. Have you ever done snatch squats yet?

[@cucciafr68]

Almost didn't want to watch this in fear I would find out I was doing this wrong somehow. So far so good.

[@JRL6211]

@Mark Wildman, my question is this: in this video you say that you should be doing clean and presses ‘all the time.’ I’m not arguing, however, that means twice a week, yes? As per your program design videos? Or more often?

[@MarkWildman]

Depends on weight, angle and apparatus

[@JRL6211]

@@MarkWildman thanks for the reply! I should have been more specific. I am relatively new to kettlebells and getting back into exercise after a layoff and shoulder surgery 5 years ago. If I understand correctly, with a lighter kettlebell, say 12kg, one could practice more often?

[@srichie1914]

Thank you this helped a lot

[@rasputinColussus]

Thanks for the tips...