Bottoms-Up Clean From The Hang Position

What it is

This is a dynamic kettlebell exercise that develops power, stability, and grip strength. It primarily works your forearms, while also engaging your biceps and shoulders. You perform a forceful pull to bring the kettlebell from a hang into an inverted position at your shoulder. This compound movement requires precise control and full-body tension.

Technique tips

• Maintain a strong, full-body tension throughout the movement.
• Crush the kettlebell handle to maximize forearm engagement and grip.
• Use your hips to generate explosive power for the clean.
• Catch the kettlebell softly in the bottoms-up position at your shoulder.
• Keep your elbow tucked close to your body during the clean.
• Control the kettlebell throughout the entire descent phase.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.