Bottoms-Up Clean From The Hang Position — starting position, working the forearms

Bottoms-Up Clean From The Hang Position — end position, working the forearms

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

Role	Muscles
Primary	forearms
Secondary	biceps, shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Easier than the Bottoms-Up Clean From The Hang Position

Same movement pattern, lower entry difficulty — work up from here.

Wrist Roller beginner · Other Equipment Cable Wrist Curl beginner · Cable Machine Finger Curls beginner · Barbell

Superset the Bottoms-Up Clean From The Hang Position with

Opposing biceps work — alternate sets without extra rest.

Drag Curl biceps High Cable Curls biceps Dumbbell Prone Incline Curl biceps Lying Cable Curl biceps

Common 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, with the biceps and shoulders as secondary movers. Wrist Roller, Cable Wrist Curl, and Dumbbell Lying Pronation train the same muscle, across 5 equipment types.

What equipment do you need for the Bottoms-Up Clean From The Hang Position?

Kettlebells. Without kettlebells, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Bottoms-Up Clean From The Hang Position suitable for beginners?

It is rated intermediate. Start with Wrist Roller, Cable Wrist Curl, and Finger Curls and work up.

Where should the Bottoms-Up Clean From The Hang Position go in a workout?

Early — the Bottoms-Up Clean From The Hang Position is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Drag Curl and High Cable Curls later.

Similar exercises

Wrist Roller Other Equipment Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell

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