kettlebell bottoms up clean from the hang position
The kettlebell bottoms up clean from the hang position is a dynamic exercise that targets the biceps while also engaging the forearms and shoulders. It requires coordination, grip strength, and control to stabilize the kettlebell in the bottoms-up position.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearmsshoulders
Instructions
- 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.
