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How to do Bottoms-Up Clean From The Hang Position

Primary muscle: Forearms · Secondary: Biceps, Core, Shoulders

ForearmsIntermediateKettlebellCompound
Bottoms-Up Clean From The Hang Position start and end positionBottoms-Up Clean From The Hang Position start and end position

Step-by-step

  1. Hold the kettlebell in one hand at thigh height (hang position)
  2. Use a slight hip drive to clean the bell to shoulder height
  3. Balance the bell upside down at the top, base facing the ceiling
  4. Crush your grip and hold the balance for 1-2 seconds
  5. Lower under control; finish the reps, then switch hands

Coaching tip

The bell balances upside down at the top and your grip is the only stabilizer; start with a light kettlebell.

Caution

Skip this move or ask a professional first if you have pain or an injury in: wrist, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

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