Kettlebell Bottoms Up Hang Clean
Also known as: bottoms up clean
- Primary muscleBiceps
- EquipmentKettlebell
- DifficultyAdvanced
- TypeComplex
Catching the kettlebell upside down, base pointing at the ceiling, turns an ordinary hang clean into a grip and precision drill: the handle must be crushed hard and the bell caught dead vertical or it flops over. Loads stay far below your normal clean weight; a quiet, stable catch is the entire goal.
How to do the Kettlebell Bottoms Up Hang Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebell to hang down between your legs, with your arm fully extended.
- In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
- As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
- Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
- Lower the kettlebell back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Keep the bar close, extend the hips fully and let the legs, not the arms, generate the speed.
Muscles worked
Primary
Biceps · Arms
The biceps should stay relaxed through the pull and only bend the elbow as the bar is pulled under; if they are sore, the arms are working too early.
Common mistakes
- Pulling with the arms early — the arms are just hooks until the hips have fully extended; if the elbows bend before the bar reaches the thighs, you have lost the power.
- Catching with a soft rack — on a clean the elbows should come through fast and the bar should sit on the shoulders, not in the hands; if the wrists take the weight, work on elbow speed.
- Rushing the first pull — the bar should leave the floor at a controlled speed with the back set, and the speed comes in the second pull from the hips.
- Looping the bar — the bar should travel straight up and stay close; if it swings out and back you are muscling it with the arms.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Olympic lifts go first in a session, before squats or deadlifts, while you are fresh and explosive. Pair a clean with a front squat using the same bar to make a complex.
Variations and alternatives
Similar exercises
Alternatives
Easier and harder
Frequently asked questions
What muscles does the Kettlebell Bottoms Up Hang Clean work?
The Kettlebell Bottoms Up Hang Clean primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Kettlebell Bottoms Up Hang Clean good for beginners?
Not as a starting point. The Kettlebell Bottoms Up Hang Clean is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Kettlebell Bottoms Up Hang Clean?
If you cannot do the Kettlebell Bottoms Up Hang Clean, try the Alternating Double Kettlebell Hang Clean, the Alternating Kettlebell Hang Clean or the Double Kettlebell Clean. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Bottoms Up Hang Clean, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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