Bottoms-Up Clean From The Hang Position

An advanced kettlebell exercise with the bell inverted to challenge forearms strength and forearm stability during the clean movement.

Instructions

1. Stand upright holding a kettlebell in one hand at your side.
2. Swing the kettlebell back forcefully using hip and leg extension.
3. Reverse the swing direction explosively, pulling the kettlebell upward.
4. Crush the kettlebell handle with maximum grip force as it rises.
5. Continue the pulling motion, raising the kettlebell to your shoulder.
6. Flip the kettlebell so the bottom of the bell faces upward, requiring significant grip and forearm engagement.
7. Stabilize the kettlebell in this bottoms-up position at your shoulder.
8. Lower the kettlebell and repeat for the desired reps.

Tips

• This is an advanced kettlebell movement requiring significant grip strength
• The bottoms-up position demands maximum forearm and grip engagement
• Start with lighter kettlebells to master the movement pattern
• Crushing the handle during the pull maximizes forearm activation
• Excellent for building grip strength and wrist stability
• The unstable bottoms-up position challenges shoulder stabilizers intensely