Bottoms-Up Hang Clean
Trains the Forearm Flexors and Forearm Extensors.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand holding a kettlebell in one hand at arm's length in front of your thigh.
- Hinge at the hips and hike the bell back between your legs.
- Snap the hips forward and clean the bell upward, keeping the arm close.
- Catch it with the bell balanced upside down above your fist, handle gripped hard.
- Hold the balance for a moment with the forearm vertical and the wrist straight.
- Lower it back to the hang, then finish the side before swapping.
Common mistakes
- Gripping loosely. A bottoms-up catch is held entirely by crushing the handle — this is a grip exercise that happens to be a clean.
- Letting the wrist bend. The forearm finishes vertical with the bell stacked over the fist; a bent wrist drops it immediately.
- Using a heavy bell. A bell that can be cleaned normally is usually far too heavy to balance upside down, and the weight here is set by the grip.
- Catching it away from the body. The bell balances over the fist with the elbow close to the ribs; out in front there is nothing holding the line.