Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
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The Bottoms-Up Clean From The Hang Position primarily works the forearms, with the biceps and shoulders supporting the movement. It is a strength movement performed with kettlebells.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same kettlebells setup, range of motion and recording method when comparing Bottoms-Up Clean From The Hang Position sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Forearms is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the forearms using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
