Kettlebell Training: The Spring “Clean” Workout

I don’t know about you, but after this past weekend I definitely feel the need to clean up a bit. Too many sweet treats and large helpings left me stuffed and on a sugar high.

My body is craving vegetables, water and some good workouts to help burn off all the junk that Easter brought.

Perhaps you’re feeling the same? And even if you did have a wonderfully healthy weekend maybe you’re just looking for a fun workout?

Well, whatever your motivation is, I’ve got you covered!

Today I bring you a new kettlebell workout! Why? Because kettlebells are amazing at helping to clean up your body, duh.

This workout revolves around the classic move, the clean. Get it? Spring “Clean” Workout?

Before trying it out, make sure that you have the moves down with confidence. If you’ve never used kettlebells before, talk to a trained certified expert to help learn the proper movement patterns.

The Spring “Clean” Kettlebell Workout

Aim to complete the workout as quickly as possible. If you need to stop and rest to ensure your form stays solid, then do so. Form over speed, always!

Let’s quickly go over the moves so that you can Pin this workout and do it with confidence this week!


First off, in case the run through was a bit confusing (for time I cut the reps in half), here’s the workout:

  • 5 Cleans/Side
  • 5 Presses
  • 6 Cleans/Side
  • 6 Lunges
  • 7 Cleans/Side
  • 7 Prisoner Squats
  • 8 Cleans/Side
  • 8 Goblet Presses
  • 9 Cleans/Side
  • 9 Squats
  • 10 Cleans/Side
  • 10 Swings

Kettlebell Cleans

  • Make sure the move comes from a proper hip hinge (hips go BACK like a deadlift, not DOWN like a squat).
  • Keep the back straight and elbow close to the body.

Shoulder Press

  • You will likely have to use a lighter weight for the shoulder press than for the rest of the workout.
  • Keep the elbow in near your body at the lower position, rotate the hand as you push up.


  • Complete 6 lunges on EACH leg
  • Hold the weight either in “rack” position or goblet style.

Prisoner Squats

  • Hold the kettlebell with your weaker arm as you complete the reps as you complete 7 total prisoner squats.
  • Keep the body upright, step back one leg at a time to lower down to the kneeling position before pushing back up.

Goblet Presses

  • Because you’re holding the kettlebell with both hands, you can use a heavier weight than with the single arm presses.
  • Use your legs for extra momentum if needed, this is called a thruster.


  • Complete the squats holding the kettlebell in goblet position. Keep the back straight as you lower down.


  • Make sure the move comes from a proper hip hinge (hips go BACK like a deadlift, not DOWN like a squat).
  • Keep the back straight and elbow close to the body.
  • The “American” style is to bring the KB up and nearly overhead, I DO NOT recommend this style to maintain the integrity of the exercise. The weight should swing chin high or lower for maximum intensity.

If you don’t have kettlebells, no biggie! You can do barbell cleans or even use dumbbells instead.

Did you over indulge this weekend? 

Do you ever spring clean your house? 

I didn’t go too crazy this weekend, but because the food my family makes for holidays isn’t my “normal” fare, I was definitely bloated and feeling tired/sluggish.

I spring clean a lot! I get an itch to clean and sometimes go a bit crazy, no matter what time of year it is. Dan hates it because it means I put things away and reorganize so we can’t remember where they end up.

>> If you like this workout, please make sure to hit that Pin button and Share with your friends! <<


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