TETSUKettlebell Bottoms Up Clean From The Hang Position
The Kettlebell Bottoms Up Clean From The Hang Position is a kettlebell exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Bottoms Up Clean From The Hang Position
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebell to hang down between your legs, with your arm fully extended.
- In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
- As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
- Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
- Lower the kettlebell back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Kettlebell Bottoms Up Clean From The Hang Position work?
The Kettlebell Bottoms Up Clean From The Hang Position primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Kettlebell Bottoms Up Clean From The Hang Position?
You need a kettlebell to perform the Kettlebell Bottoms Up Clean From The Hang Position.
How many sets and reps of the Kettlebell Bottoms Up Clean From The Hang Position should I do?
3 to 4 sets of 10 to 15 controlled reps of the Kettlebell Bottoms Up Clean From The Hang Position suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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