Advanced
KETTLEBELL BOTTOMS UP CLEAN FROM THE HANG POSITION
Upper arms
Body Part
Biceps
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Step:3 Allow the kettlebell to hang down between your legs, with your arm fully extended.
4
Step:4 In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
5
Step:5 As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
6
Step:6 Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
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Step:7 Lower the kettlebell back down to the starting position by reversing the movement.
8
Step:8 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
