Bottoms-Up Clean From The Hang Position

An intermediate strength exercise for the forearms, biceps and shoulders, done with a kettlebell.

Movement guide

Bottoms-Up Clean From The Hang Position

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusForearms · Biceps · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

Similar move, beginner grade.

This move

Bottoms-Up Clean From The Hang PositionIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Hang clean demonstrated on the 3D figure

3D demoHang cleanAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Initiate the exercise by standing upright with a kettlebell in one hand.
Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms. Also: Biceps, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hang clean below the knees demonstrated on the 3D figure

3D demoHang clean below the kneesAdvanced · A barbell

Hang power clean demonstrated on the 3D figure

3D demoHang power cleanAdvanced · A barbell

Alternating Hang CleanIntermediate · A kettlebell

Double Kettlebell Alternating Hang CleanIntermediate · A kettlebell

Kettlebell Hang Clean demonstrated on the 3D figure

3D demoKettlebell Hang CleanIntermediate · A kettlebell

One-arm dead hang demonstrated on the 3D figure

3D demoOne-arm dead hangExpert · Pull-up bar + A step

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Questions people ask

What muscles does the Bottoms-Up Clean From The Hang Position work?

Mainly the forearms, with help from the biceps and shoulders.

What equipment do I need for the Bottoms-Up Clean From The Hang Position?

A kettlebell.

Is the Bottoms-Up Clean From The Hang Position good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Farmer's carry.

What is an easier alternative to the Bottoms-Up Clean From The Hang Position?

Try the Farmer's carry. It works similar muscles at a lower grade.

How do I make the Bottoms-Up Clean From The Hang Position harder?

Progress to the Hang clean, or add load, range or slower lowering once your form is solid.