Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once. 8-10 Double Clean and Press 4-6 Pull-ups. Moves like Turkish get-ups, kettlebell overhead presses, and front-racked squats and front-racked carries can all put a lot of sheer pressure on your forearms as the weight rests there. ... Related: The 10,000 Kettlebell Swing Workout … x5. This adds an increased level of grip difficulty and an increased demand on the biceps. 9 – One-Arm Kettlebell Row With Rotation. Plus it's a novel version of the one-arm row because of the placement of the load versus a standard dumbbell. Kettlebell Arm Exercises The Kettlebell Clean is a compound movement that uses a great deal of hip drive and engages the quads and traps as well as the biceps. Get the free kettlebell grip document. Rest between sets up to 2 minutes. The All-Out Kettlebell Workout >>> Workout #3. Due to the design of the kettlebell a good hand insertion does not mean all the weight is in the handle and resting in the palm, there is actually more going on, there is part of the weight that indeed rests in the palm downwards, but there is also a part that pulls laterally on the palm and a part that rests on the forearm. Flat Hand Grip. Double kettlebells (one in each hand) means double the fun!