Bottoms-Up Clean From The Hang Position
Bottoms-Up Clean From The Hang Position is a intermediate-level compound in the strength category that primarily works the forearms. It also recruits the biceps and shoulders. It is performed with kettlebell.
How to do it
- 1Initiate the exercise by standing upright with a kettlebell in one hand.
- 2Swing 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.