Bottoms-Up Clean From The Hang Position
The Bottoms-Up Clean From The Hang Position primarily targets your Forearms, with support from Biceps, Shoulders. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Forearms Secondary muscles: Biceps, Shoulders
How to perform Bottoms-Up Clean From The Hang Position
- Step 1. Initiate the exercise by standing upright with a kettlebell in one hand.
- Step 2. 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.
Frequently asked questions
How do you maintain control during the catch phase?
Focus on a tight grip and vertical forearm alignment to prevent the kettlebell from tipping. Keep the elbow tucked close to the ribs to create a stable base for the weight.
What are the primary muscles targeted by this movement?
The exercise primarily targets the forearms and grip strength due to the instability of the kettlebell. It also engages the rotator cuff and core to maintain vertical balance throughout the lift.
What is a common mistake to avoid during the hang clean?
Avoid using excessive momentum or swinging the weight too far from the body. A loose grip or allowing the wrist to bend will cause the kettlebell to flop over immediately.
How should a beginner progress toward a full bottoms-up clean?
Start by practicing the bottoms-up hold in a static position to build basic stability. Gradually introduce a small hinge movement before attempting the full clean from the hang.
What is the recommended set and rep range for this exercise?
Perform 3 to 4 sets of 5 to 8 controlled repetitions per side. Focus on quality and stability rather than high volume or heavy weight to avoid excessive neural fatigue.
Sample sets & reps for Bottoms-Up Clean From The Hang Position
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Forearms exercises
- Cable Wrist Curl — cable
- Dumbbell Lying Pronation — dumbbell
- Dumbbell Lying Supination — dumbbell
- Farmer's Walk — other
- Finger Curls — barbell
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