Biceps exercise · kettlebell
Kettlebell Bottoms Up Clean From the Hang Position
The kettlebell bottoms up clean from the hang position is a kettlebell exercise that targets the biceps, with the forearms and shoulders assisting.
- Target muscle
- Biceps
- Also works
- Forearms, shoulders
- Equipment
- Kettlebell
- Body part
- Upper arms
How to do the kettlebell bottoms up clean from the hang position
- 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.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every kettlebell exercise.
