Exercise guide · Advanced · Compound

Kettlebell Bottoms Up Clean from the Hang Position: How to Do It & Muscles Worked

The kettlebell bottoms up clean from the hang position is a dynamic exercise that targets the biceps while also engaging the forearms and shoulders. It requires coordination, grip strength, and control to stabilize the kettlebell in the bottoms-up position.

Primary muscles
Biceps
Secondary muscles
Forearms , Shoulders
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell bottoms up clean from the hang position
Front view: muscles worked by the kettlebell bottoms up clean from the hang position. Primary: biceps. Secondary: forearms and shoulders.
Back view: muscles worked by the kettlebell bottoms up clean from the hang position. Primary: biceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the kettlebell bottoms up clean from the hang position

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Step 3: Allow the kettlebell to hang down between your legs, with your arm fully extended.
  4. Step 4: In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
  5. Step 5: As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
  6. Step 6: Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
  7. Step 7: Lower the kettlebell back down to the starting position by reversing the movement.
  8. Step 8: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell bottoms up clean from the hang position by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Bottoms Up Clean from the Hang Position alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.