Upper-body workouts Kettlebell Clean by Men's Fitness Editors November 23, 2016 10.17am Skill level Intermediate Type Power Equipment Kettlebells Body Parts Total Body Photo credits: Top, Steer Digital Media; Steps 1-2, James Michelfelder. Step-by-step instructions 1. Hold the kettlebell in one hand and stand with feed shoulder-width apart. Bend your hips and knees and lower your body with arms extended until the kettlebell is just above knee level. 2. Explosively extend your hips and knees as if jumping, shrug your shoulders, and raise the kettlebell to shoulder level.