Kettlebell Bottoms Up Clean From The Hang Position 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Bottoms Up Clean From The Hang Position is a dynamic strength exercise that primarily targets the biceps while also engaging the forearms for stability and control. Using a single kettlebell, the movement begins from a hang position between the knees, where the lifter hinges at the hips and slightly bends the knees. Explosively driving the hips forward, the kettlebell is pulled upward to chest level, and the wrist rotates to hold the kettlebell upside down in a bottoms-up grip. This grip challenges the forearms to maintain balance and control throughout the lift. The exercise develops pulling strength, grip stability, and coordination, making it an effective compound movement that integrates multiple muscle groups while emphasizing biceps activation.
How to Perform
Stand tall with your feet about shoulder-width apart, gripping a kettlebell in one hand with your palm facing your body. Keep your shoulders relaxed and chest slightly lifted.
Brace your core and hinge at the hips while slightly bending your knees, lowering the kettlebell to hang naturally between your legs. Maintain a straight spine throughout.
Gently swing the kettlebell backward between your legs, then drive your hips forward with force while extending your knees. Use this hip-driven momentum to guide the kettlebell upward toward your chest.
As the kettlebell approaches chest height, rotate your wrist so the kettlebell flips upside down, ensuring the handle points upward. Focus on controlled movement rather than speed.
Secure the kettlebell at shoulder height with your thumb inward and fingers wrapped firmly around the handle, stabilizing the weight in a bottoms-up grip.
Pause briefly in this position to maintain balance and strengthen your forearm grip, keeping the core tight and the elbow close to your body.
Slowly lower the kettlebell back down to the hang position, controlling its path and keeping your torso stable, avoiding any excessive swinging.
Perform the desired number of repetitions on one arm, then carefully switch to the other side, ensuring symmetry and maintaining proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Focus on using hip drive, not just your arms, to lift the kettlebell efficiently.
Maintain a straight wrist and controlled bottoms-up grip to prevent the kettlebell from tipping.
Avoid letting your elbows flare out; keep them close to your body for proper biceps engagement.
Don’t use excessive weight that compromises control—grip stability is crucial.
Keep the kettlebell close to your body during the lift to maintain momentum and safety.
Control the lowering phase; avoid letting the kettlebell swing violently between your legs.
Breathe steadily and coordinate your exhale with the explosive hip drive to maximize power.
How Not to Perform
Do not round or arch your back while hinging at the hips, as this increases the risk of lower-back injury.
Avoid relying solely on your arms to lift the kettlebell instead of driving the movement with your hips and legs.
Do not let the kettlebell wobble or tilt in your hand; losing control compromises forearm engagement and can cause accidents.
Avoid flaring your elbows outward; this reduces biceps activation and puts unnecessary strain on your shoulders.
Do not use a kettlebell that is too heavy, which can force improper form and waste energy.
Avoid swinging the kettlebell uncontrollably between your legs; this wastes momentum and reduces efficiency.
Do not rush the transition from the hang to the rack position; lack of control can lead to wrist, elbow, or shoulder injuries.
Avoid locking your knees or stiffening your legs; this limits the hip drive and reduces the exercise’s power and effectiveness.
Do not forget to keep your core engaged; disengaging it shifts stress to the lower back and reduces biceps focus.
Avoid neglecting the lowering phase; letting the kettlebell drop quickly wastes energy and reduces forearm and biceps activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
