Target Muscle

    Biceps

    Equipment

    Kettlebell

    Difficulty

    Advanced

    Category

    Strength

    ArmsKettlebell

    Kettlebell Bottoms Up Clean From the Hang Position

    The kettlebell bottoms up clean from the hang position is a dynamic exercise that targets the bicep while also engaging the forearms and shoulders. It requires coordination, grip strength, and control to stabilize the kettlebell in the bottoms-up position.

    Also Works

    ForearmsShoulders

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.

    2. 2

      Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

    3. 3

      Allow the kettlebell to hang down between your legs, with your arm fully extended.

    4. 4

      In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.

    5. 5

      As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.

    6. 6

      Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.

    7. 7

      Lower the kettlebell back down to the starting position by reversing the movement.

    8. 8

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Grip the handle as tightly as possible. The bottoms-up position requires maximum crushing grip to prevent the kettlebell from flipping.
    • •Use a smooth, controlled hip drive rather than an aggressive snap. Too much force makes it harder to stabilize the bell in the bottoms-up position.
    • •Keep your wrist straight and directly under the bottom of the kettlebell at the catch position.

    Common Mistakes

    • •Not gripping hard enough, causing the kettlebell to flip over and bang the wrist.
    • •Using too heavy a kettlebell for the bottoms-up position. Start very light (8-12 kg) until you master the balance.
    • •Catching the kettlebell with a bent wrist, which puts the forearm at a mechanical disadvantage and risks wrist injury.

    Frequently Asked Questions

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