How to do Bottoms-Up Clean From The Hang Position

Bottoms-Up Clean From The Hang Position is a compound exercise targeting the forearms: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, core, shoulders. Equipment: kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

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

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Dead Hang
• Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Reverse Curl

More forearms exercises

• Barbell Wrist CurlBar ile Bilek Curl
• Barbell Reverse Wrist CurlBar ile Ters Bilek Curl
• Dumbbell Wrist CurlDambıl ile Bilek Curl
• Reverse CurlTers Curl
• Wrist RollerBilek Sarma (Wrist Roller)
• Farmer's WalkÇiftçi Yürüyüşü