Bottoms-Up Clean From The Hang Position
How to do the Bottoms-Up Clean From The Hang Position
- 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.
How to program the Bottoms-Up Clean From The Hang Position
Sets and reps
As a compound movement, the Bottoms-Up Clean From The Hang Position responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bottoms-Up Clean From The Hang Position is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bottoms-Up Clean From The Hang Position work?
The Bottoms-Up Clean From The Hang Position primarily targets the Forearms. It also recruits the Biceps, Shoulders as supporting muscles.
What equipment do I need for the Bottoms-Up Clean From The Hang Position?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Bottoms-Up Clean From The Hang Position should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
