# Kettlebell Bottoms-Up Hang Clean

URL: https://heatsy.app/ex/kettlebell-bottoms-up-hang-clean

Also known as: Bottoms-Up Clean from Hang, KB Bottoms-Up Clean, KB 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](https://heatsy.app/ex/kettlebell-swing)
- [Double Kettlebell Clean and Press](https://heatsy.app/ex/double-kettlebell-clean-and-press)