Exercise Facts
| Movement Pattern | Hinge, Power, Pull, Push, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Triceps |
| Equipment | Y-Bell |
| Environment | Gym, Home |
| Skill Level | Intermediate |
| Series | Hybrid Conditioning Series, Y-Bell Power Series |
Overview
The Y-Bell Clean & Press is a hybrid lift that unites two powerful movements the clean and the overhead press to train explosive strength, shoulder stability, and total-body coordination. Using the unique multi-grip design of the Y-Bell, this exercise allows athletes to switch seamlessly between traditional dumbbell, kettlebell, or neutral-grip positions for adaptable functional strength training.
To perform, start with the Y-Bell on the ground between your feet, gripping it in the outer handle (similar to a kettlebell hold). Engage your core, hinge at the hips, and drive through your legs to pull the Y-Bell upward, catching it at shoulder height in a clean position. From here, press the Y-Bell overhead until arms are fully extended, keeping your ribcage down and core tight. Lower back to the front rack, then return to the starting position under control.
This movement targets the glutes, hamstrings, quads, shoulders, triceps, and core, developing explosive hip extension and upper-body strength simultaneously. It’s ideal for hybrid conditioning workouts, functional circuits, or power-focused strength sessions.
Common mistakes include overusing the arms in the clean, leaning back during the press, or failing to control the descent. Cue “drive from the hips,” “catch clean,” and “press tall.”
At Relentless Bravery Fitness, the Y-Bell Clean & Press represents adaptable athleticism the ability to move with strength, precision, and balance, no matter the tool.
Program 3–4 sets of 6–10 reps per arm, resting 60–90 seconds between sets, or use in conditioning circuits for power endurance.
Setup (Steps)
Stand with feet shoulder-width; Y-Bell between feet; grip outer handle; brace core; hinge at hips.
Execution (Steps)
Drive upward with legs and hips; pull Y-Bell to front rack; press overhead to full extension; lower under control.
Coaching Cues
“Drive from hips.” “Catch clean.” “Press tall.” “Control the return.”
Common Faults & Fixes
Overusing arms → lead with hips and legs.
Leaning back → keep ribcage down.
Jerky descent → slow and controlled lowering.
Programming Ideas
3–4×6–10 reps; combine with squats or burpees in hybrid circuits; use lighter weight for conditioning.
Variations
Single-arm Y-Bell clean & press, double Y-Bell version, or push press variation.
Regressions
Y-Bell clean only, Y-Bell press only, or two-hand assisted version.
Standards & Competition Notes
Clean performed with smooth hip drive; press to full lockout; stable midline and controlled descent.
Safety Notes
Keep neutral spine; avoid hyperextending back during press; engage core for stability.
