Bottoms-Up Clean From The Hang Position
An intermediate compound strength exercise that works the forearms, using a kettlebell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Bottoms-Up Clean From The Hang Position
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Lying Pronation
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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2
Dumbbell Lying Supination
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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3
Plate Pinch
An intermediate isolation strength exercise that works the forearms.
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4
Seated One-Arm Dumbbell Palms-Down Wrist Curl
An intermediate isolation strength exercise that works the forearms, using dumbbells.
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5
Standing Olympic Plate Hand Squeeze
A beginner isolation strength exercise that works the forearms.
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6
Wrist Roller
A beginner isolation strength exercise that works the forearms.
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7
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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8
Finger Curls
A beginner isolation strength exercise that works the forearms, using a barbell.
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9
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
10
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
Frequently Asked Questions
What muscles do bottoms-up clean from the hang position work?
Bottoms-Up Clean From The Hang Position primarily works the forearms. The biceps and shoulders assist as secondary muscles.
What equipment do I need for bottoms-up clean from the hang position?
Bottoms-Up Clean From The Hang Position uses kettlebell.
Bottoms-Up Clean From The Hang Position: is it suitable for beginners?
Bottoms-Up Clean From The Hang Position is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bottoms-up clean from the hang position?
Dumbbell Lying Pronation, Dumbbell Lying Supination, Plate Pinch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bottoms-up clean from the hang position reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bottoms-up clean from the hang position can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bottoms-Up Clean From The Hang Position with AI
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