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Kettlebell Bottoms Up Clean From The Hang Position
The kettlebell bottoms-up clean from the hang position is an active movement that strengthens the biceps, forearms, and shoulders. You need good balance, a strong grip, and careful control to hold the kettlebell upside down.
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How to Perform
- 1Stand with your feet shoulder-width apart and hold the kettlebell in one hand with your palm facing you.
- 2Bend your knees a little and lean forward at your hips, keeping your back flat and chest lifted.
- 3Let the kettlebell hang loosely between your legs with your arm straight.
- 4Quickly straighten your hips and knees while pulling the kettlebell up toward your shoulder in one smooth move.
- 5As the weight gets to shoulder height, turn your wrist so the bottom of the kettlebell points straight up.
- 6Catch the weight at your shoulder with your elbow bent and palm facing up, balancing it upside down.
- 7Lower the kettlebell back to the start by reversing these steps.
- 8Do the set number of reps, then switch to the other hand.
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