Bottoms-Up Clean From The Hang Position

Differentiation: Mechanics

This variation of a kettlebell clean is unique. Here is how: you work one arm for a full set, | then switch the kettlebell to your other arm. Using a kettlebell ensures each side of your body lifts the same amount of weight. Using equal weight increases the overall symmetry of your muscles. You also move the weight without changing the angle of your elbow, helping to develop both your front deltoids | and your biceps.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart.

5) Allow the kettlebell to hang loosely at your side.

6) ...with your palm facing your hip.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Using some force, exhale while you swing the kettlebell backward to build up momentum...

3) ...and then then swing the kettlebell upward...

4) ...until your arm forms a 90 degree angle.

5) Then, inhale while you gradually return it to your side.

6) Repeat reps for a full set using that arm.

7) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Don't swing your body in an effort to lift the weight.

Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.

Keep your head up and looking straight ahead.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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