How to do the Kettlebell Bottoms Up Clean From The Hang Position
Kettlebell Bottoms Up Clean From The Hang Position is an intermediate multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Kettlebell Bottoms Up Clean From The Hang Position demonstration · © GymiaFit
Kettlebell Bottoms Up Clean From The Hang Position at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell Bottoms Up Clean From The Hang Position step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3Allow the kettlebell to hang down between your legs, with your arm fully extended.
- 4In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
- 5As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
- 6Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
- 7Lower the kettlebell back down to the starting position by reversing the movement.
- 8Repeat for the desired number of repetitions, then switch sides.
Kettlebell Bottoms Up Clean From The Hang Position — 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. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Kettlebell Bottoms Up Clean From The Hang Position?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Bottoms Up Clean From The Hang Position suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Bottoms Up Clean From The Hang Position?
Kettlebell Double Alternating Hang Clean, Cable Squatting Curl, Dumbbell Bicep Curl Lunge With Bowling Motion train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Bottoms Up Clean From The Hang Position demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.