Exercise library · Forearms

How to Do Bottoms-Up Clean From The Hang Position

Step-by-step instructions, muscles worked and workouts that use the bottoms-up clean from the hang position.

Bottoms-Up Clean From The Hang Position animated demonstration from start to end position

Main muscles	Forearms
Also works	Biceps, Shoulders
Equipment	Kettlebells
Level	Intermediate
Type	Strength

How to do it

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

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Kettlebell Arms Workout for Beginners5 exercises · about 31 min · Kettlebell Kettlebell Arms Workout for Intermediate6 exercises · about 47 min · Kettlebell

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Gear for this exercise

Kettlebell

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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