GymPlan AIBottoms-Up Clean From The Hang Position
Bottoms-Up Clean From The Hang Position is an intermediate compound kettlebell exercise that mainly works your forearms, with help from your biceps and shoulders.
How to do the 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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialBottoms-Up Clean From The Hang Position alternatives
Exercises that train the same main muscle, including options with other equipment.
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Dumbbell Lying PronationDumbbell · Intermediate
Dumbbell Lying SupinationDumbbell · IntermediateFAQ
What muscles does the bottoms-up clean from the hang position work?
It mainly works your forearms; your biceps and shoulders assist.
How many sets and reps of bottoms-up clean from the hang position should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the bottoms-up clean from the hang position good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.