Bottoms-Up Clean From The Hang Position

Also called bottoms up kettlebell clean, bottoms up clean and kb bottoms up.

Works

Forearms, plus biceps and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Initiate the exercise by standing upright with a kettlebell in one hand.

1. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Cues

• Swing back, snap the hips.
• Crush the handle as it rises.
• Catch it upside down at the shoulder.
• Wrist straight, elbow under.

Common mistakes

• Loose grip.
• Bent wrist.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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