Exercise Description

A Clean is one of the least
demanding but somewhat technical
exercise to learn.  It is used in
olympic lifting with two hands on a
barbell

Before a
Clean

After a
Clean

In one uninterrupted
movement the bell is
slung up over the
wrist but does not
impact the wrist.  You
punch through to
minimize impact and
keep the arm against
the body.

Front squat is good for overall leg strength and safe due to the
nature of the bells being held in front you.  One can operate this
exercise without a spotter and drop the bells should something go
wrong.

Advanced Exercises

The Two Hands Anyhow is executed with two kettlebell weights.
There are many ways to do it but I will only demonstrate one.  It
Starts when one weight is already in a clean position as should
previously up top.

By utilizing this
exercise the Bent
Press, Your lat is
mostly
responsible for
moving weight
overhead far
beyond a normal
one arm military
press.


As I grip the
bottom weight I
can curl it to a
clean position.  
Using my
obliques I
straighten myself
out so that I am
standing upright
again.

From here I just
Military Press the
weight that I
have shoulder
level then I'm
finished.

Bottoms UP
Clean &
Military Press
are extreme
forearm and
grip
strength
developers

Pistol or
One legged Squat
Used by the
Russian Military
delivers
unbelievable leg
strength and
flexibility.

Depending on the
weight of the
Kettlebell, it can
actually assist in
the exercise.