Kettlebell bottoms up clean from the hang position

How to do it

1. 1Stand with feet shoulder‑width apart, holding a kettlebell in one hand with a pronated grip.
2. 2Slightly bend the knees and hinge forward at the hips, keeping the back straight and chest up.
3. 3Let the kettlebell hang between your legs, arm fully extended.
4. 4In one fluid motion, explosively extend the hips and knees while pulling the kettlebell toward the shoulder.
5. 5When the kettlebell reaches shoulder height, rotate the wrist so the base faces upward.
6. 6Catch the kettlebell at the shoulder with the elbow bent and palm facing up.
7. 7Lower the kettlebell back to the start by reversing the movement.
8. 8Repeat for the desired number of reps, then switch sides.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.