How to Do Bottoms-Up Clean From The Hang Position
Start and end of one clean rep of Bottoms-Up Clean From The Hang Position.
Quick facts
| Primary muscle | Forearms |
|---|---|
| Secondary muscles | Biceps, Shoulders |
| Equipment | Kettlebell |
| Category | Strength |
How to perform 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
- Forearms (primary): controls your grip and keeps the wrist steady under load.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Move slowly and let the wrist travel through its full range instead of bouncing at the ends.
- Let the bell stay close to your body and grip only as hard as you need to keep the wrist neutral.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Loading so heavy the wrist collapses instead of moving through a clean range.
- Gripping the bell in a death-grip, which burns out the forearms long before the target muscle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Bottoms-Up Clean From The Hang Position work?
Bottoms-Up Clean From The Hang Position mainly works the forearms, with the biceps, shoulders helping as secondary movers.
What equipment do I need for Bottoms-Up Clean From The Hang Position?
Bottoms-Up Clean From The Hang Position needs a kettlebell.
How many sets and reps should I do for Bottoms-Up Clean From The Hang Position?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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