Kettlebell Bottoms Up Clean From The Hang Position
Kettlebell Bottoms Up Clean From The Hang Position is a graduate-level take on the pattern and works as accessory volume for the arms.
How to do 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.
Kettlebell Bottoms Up Clean From The Hang Position Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Bottoms Up Clean From The Hang Position Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Kettlebell Bottoms Up Clean From The Hang Position
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Kettlebell Bottoms Up Clean From The Hang Position — Frequently Asked Questions
How do you 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. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
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 is classified as a arms exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Bottoms Up Clean From The Hang Position should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Bottoms Up Clean From The Hang Position good for beginners?
Not usually. The Kettlebell Bottoms Up Clean From The Hang Position is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Bottoms Up Clean From The Hang Position?
Try the Dumbbell Step Up Single Leg Balance With Bicep Curl, Cable Rope Hammer Preacher Curl or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
