Bottoms-Up Clean From The Hang Position
The Bottoms-Up Clean From The Hang Position is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Forearms, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The forearms handles the primary load during this movement. The biceps and shoulders assist as stabilizers throughout the range of motion.
How to Bottoms-Up Clean From The Hang Position
- 1
Initiate the exercise by standing upright with a kettlebell in one hand.
- 2
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Bottoms-Up Clean From The Hang Position work?
The Bottoms-Up Clean From The Hang Position primarily works the Forearms. Secondary muscles include the Biceps, Shoulders, which assist during the movement.
Is the Bottoms-Up Clean From The Hang Position good for beginners?
The Bottoms-Up Clean From The Hang Position is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bottoms-Up Clean From The Hang Position?
You need kettlebells to perform the Bottoms-Up Clean From The Hang Position. Most commercial gyms will have this available.
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