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Kettlebell Bottoms Up Clean from the Hang Position

Kettlebell Bottoms Up Clean from the Hang Position

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders
Core Lower Body Shoulders
Muscle Activation
Forearms · Upper Arms
70%
Forearms · Traps
30%
Equipment
Kettlebell
Setup / Starting Position
  • Stand with your feet hip-width apart, holding a kettlebell in one hand with a bottoms-up grip (bell resting on the back of your forearm).
  • Allow the kettlebell to hang at arm's length in front of your thighs.
Exercise Position
  • Keep your back straight and your shoulders pulled back.
  • Engage your core muscles for stability.
Form & Performance
  • Explosively extend your hips and knees to generate upward momentum.
  • Pull the kettlebell towards your shoulder while rotating your wrist to bring the bell into the rack position.