VARIATIONS
Bottoms-Up Kettlebell Clean From Hang
Kettlebell caught inverted with bottom facing up
This compound pull develops explosive hip power and extreme grip stability by forcing the forearm to stabilize an inverted load. It targets the forearms primarily while engaging the biceps and shoulders during the rack phase.
HOW TO DO IT
- Stand with feet shoulder-width apart holding the kettlebell in one hand.
- Hinge at the hips to lower the bell slightly below knee level.
- Explosively extend hips and knees to drive the kettlebell upward.
- Pull the elbow high and rotate the hand under the weight.
- Catch the kettlebell at shoulder height with the bottom facing up.
- Crush the handle tightly to maintain the inverted position.
COMMON MISTAKES
- Bending the wrist forward instead of keeping it locked.
- Using only arm strength instead of hip explosion.
- Allowing the kettlebell to flip over upon catching.
- Leaning too far back during the upward drive.
TIPS
- Drive through the mid-foot to generate maximum vertical force.
- Keep the wrist straight and rigid upon catching the weight.
- Pull the elbow close to the ribs during the transition.
- Focus on a quick hand turnover rather than arm strength.
SAFETY
- The inverted weight can crush the hand or strike the forearm if grip fails.
- Maintain a neutral spine to avoid lower back strain during the hinge.
DETAILS
- Muscles
- Forearms
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clean
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
- Load type
- Isometric hold
SIMILAR EXERCISES
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