Upper Arms Exercise · Kettlebell

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Kettlebell Bottoms Up Clean From The Hang Position

Holding the kettlebell bottoms-up — handle down, ball in the air — turns a normal clean into a serious grip and forearm stability challenge, since the bell wants to tip over constantly and the wrist has to fight to keep it stacked. It's a smaller-weight, higher-control exercise than a standard clean, built more for grip and shoulder stability than raw power.

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Category

Upper Arms

Equipment

Kettlebell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Bottoms Up Clean From The Hang Position

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and chest lifted.
3. Let the kettlebell hang between your legs with your arm fully extended.
4. In one smooth motion, extend your hips and knees explosively while pulling the kettlebell up toward your shoulder.
5. As it nears shoulder height, rotate your wrist so the base of the kettlebell points upward.
6. Catch it at shoulder height with your elbow bent and palm facing up.
7. Reverse the motion to lower the kettlebell back down to the start.
8. Repeat for the desired number of repetitions, then switch to the other side.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Bottoms Up Clean From The Hang Position mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have kettlebell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Kettlebell Bottoms Up Clean From The Hang Position work?

The Kettlebell Bottoms Up Clean From The Hang Position mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Bottoms Up Clean From The Hang Position?

You do the Kettlebell Bottoms Up Clean From The Hang Position with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Bottoms Up Clean From The Hang Position?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Bottoms Up Clean From The Hang Position?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Kettlebell Bottoms Up Clean From The Hang Position?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.