Kettlebell Bottoms-Up Hang Clean

Body region

• Arms
• Shoulders
• Glutes

Muscles

Main

• Gluteus Maximus
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Helps

• Deltoid
• Trapezius
• Biceps Femoris
• Brachioradialis

Holds

• Supraspinatus
• Infraspinatus
• Erector Spinae
• Rectus Abdominis

Equipment

• Kettlebell

Technique

1. Let a light kettlebell hang from one hand in front of the thigh, knees soft.
2. Hinge back slightly, then drive the hips forward to send the bell upward.
3. Squeeze the handle hard and catch the bell upside down at shoulder height, forearm vertical and elbow under the wrist.
4. Hold the balanced position for a moment, then lower the bell back to the hang under control.

Cues

• Crush the handle; a loose grip lets the bell tip over.
• Start very light and keep your face away from the bell's path.

Common mistakes

• Muscling the bell up with the arm instead of the hips.
• Letting the elbow flare out in the catch.
• Using a heavy bell before the balance is solid.

Alternatives

• Kettlebell Swing
• Double Kettlebell Clean and Press