ForearmsIntermediate

Bottoms-Up Clean From The Hang Position

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ForearmsSupporting Biceps, Shoulders

Movement instructions

1
Initiate the exercise by standing upright with a kettlebell in one hand.
2
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.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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