Bottoms-Up Clean From The Hang Position

Forearms · Kettlebell

How to do it

Kettlebell hanging at mid-thigh in one hand. Swing it back slightly and snap the hips open to bring it to your shoulder, but **catch it bottoms-up**, balanced over the handle rather than resting on your forearm. To stop it falling you have to crush the handle with your whole forearm and keep the wrist perfectly straight. You feel your grip and the shoulder stabilising. **Light weight.** The classic mistake is using your normal clean load: here the hand sets the limit.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

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