Arms / Intermediate / Compound (multi-joint)

Bottoms-Up Clean From The Hang Position

A kettlebell explosive exercise for the forearms, with the biceps and rear delts assisting.

At a glance

Primary

Forearms & grip

Secondary

Biceps, Rear delts

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Arms, Compound (multi-joint), Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Initiate the exercise by standing upright with a kettlebell in one hand.
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.

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