Bottoms-Up Clean From The Hang Position

A intermediate strength exercise for the forearms, done with a kettlebell.

Bottoms-Up Clean From The Hang Position: finishing position

Main muscles: Forearms
Also works: Biceps and Shoulders
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Bottoms-Up Clean From The Hang Position

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bottoms-Up Clean From The Hang Position

Questions

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

Mainly the forearms, with the biceps and shoulders helping.

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

It's rated intermediate. Beginners can build up to it with Cable Wrist Curl first.

What can I do instead of the Bottoms-Up Clean From The Hang Position?

Good alternatives that train the forearms: Dumbbell Lying Pronation, Dumbbell Lying Supination, Plate Pinch or Seated One-Arm Dumbbell Palms-Down Wrist Curl.

How many sets and reps of the Bottoms-Up Clean From The Hang Position should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).