Kettlebell Bottoms Up Clean From the Hang Position
Description
The kettlebell bottoms-up clean is a KB clean variation where you clean the kettlebell to shoulder height but catch it with the bottom of the bell facing up (inverted). The inverted position demands extreme grip strength and shoulder stability to keep the bell balanced. It is an excellent exercise for grip development and shoulder health.
Equipment Required
Kettlebell Bottoms Up Clean From the Hang Position Instructions
- Stand over a kettlebell with feet shoulder-width apart.
- Hinge at the hips and grip the kettlebell handle with one hand.
- Clean the kettlebell up to shoulder height by driving through your hips.
- As the bell reaches shoulder height, catch it in the bottoms-up position — bottom of the bell pointing to the ceiling.
- Grip the handle extremely hard to keep the bell balanced upside down.
- Brace your core. Keep your wrist neutral and forearm vertical.
- Hold the bottoms-up position for 1 to 2 seconds, then lower under control.
- Use a much lighter kettlebell than standard cleans. Grip strength is the limiter.
Kettlebell Bottoms Up Clean From the Hang Position Form & Visual
Kettlebell Bottoms Up Clean From the Hang Position Benefits
- Builds extreme grip strength
- Develops shoulder stability
- Trains wrist stability and proprioception
- Excellent for shoulder health
- Unique and challenging
- Carries over to all kettlebell work
Kettlebell Bottoms Up Clean From the Hang Position Muscles Worked
- Forearms and grip (extreme)
- Rotator cuff (heavy stabilizer)
- Anterior deltoid
- Core (stabilizer)
- Biceps brachii
Kettlebell Bottoms Up Clean From the Hang Position Variations & Alternatives
- Kettlebell Clean (standard)
- Bottoms-Up Press
- Bottoms-Up Carry
- KB Strict Press
- Bottoms-Up Squat
