Move · Videos · Strength · 19 min

19-Minute Kettlebell Clean, Squat and Press Workout for Beginners

19-Minute Kettlebell Clean, Squat and Press Workout for Beginners — video by Kettlebell Kings Play · 18:37

Video by Kettlebell Kings on YouTube · Open on YouTube

Master kettlebell coach Marcus Martinez leads timed circuits built on three lifts, adding a step each round: dead-start cleans, goblet squats and push presses, then hang clean to squat, strict press, and clean, back lunge and kneeling press. Best once you have learned the clean.

  • 19 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 8

Tap a time to watch that step in the video.

  1. Dead-start cleans: shoulders above hips, pull hard so the bell rolls round the forearm; 30 seconds each side. 0:25
  2. Goblet squats: hold the bell by the horns, shoulders back, and breathe out as you stand. 1:56
  3. Push press: a small knee dip, then drive the bell overhead; if you must lean back to get there, go only partway. 2:41
  4. Round 2: dead-start cleans with a soft landing, bottoms-up goblet squats and push presses again, each side. 4:48
  5. Hang clean to front squat: from a slight hinge, clean the bell and go straight into a squat; then the other side. 9:50
  6. Strict press: press the bell overhead with no help from the legs; a pause or slow lowering makes it harder. 11:34
  7. Clean, back lunge and half-kneeling press: lunge back, press at the bottom, stand; practise each part first if new. 13:25
  8. Harder version: clean, lunge and press, then stand up from the lunge keeping the bell overhead; each side. 16:02

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your shoulders above your hips as you pull so the hips do not rise first
  • Let the bell roll around your forearm and land softly in the rack
  • Keep the wrist straight and stay tall rather than leaning back to press

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadpush presses, strict and half-kneeling presses
  • Lower back takes loaddead-start cleans from the floor, hang cleans
  • Hips takes loaddead-start and hang cleans, squats, back lunges
  • Knees takes loadgoblet and front squats, back lunges
  • Elbows movespressing, rack position
  • Wrists & hands movesgrip, bell landing in the rack
  • Ankles & feet movessquats, lunges, push-press dip
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kettlebell Kings; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety