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Double Kettlebell Clean and Push Press 1x10 One-arm Kettlebell Bent-over Row 1x10 each side Kettlebell Turkish Get-Up 1x5 each side Double Kettlebell Clean and Front Squat 1x6 (clean before each squat) One-arm Kettlebell Swing 1x15 each side Take 30-second breaks between each exercise and 60-second breaks at the end of each round. 1 Kettlebell two-arm swing Time 1 minute 4 Clean, squat and press Time 30 seconds each arm 2 snatCh Time 30 seconds each arm This is the basis for many more complex kettlebell moves, so it’s well worth getting it right. Of all the Kettlebell Exercises this is the most technical for some and many end up with bruised wrists or forearms. The Clean takes the Kettlebell from the floor and places it into the racked position in the ‘V’ of your arm. > Squat down, holding a kettlebell with both hands. Download Enter The Kettlebell Workout - free Ebooks download PDF for free. 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