Exercise guide
Bottoms-Up Clean From The Hang Position
The Bottoms-Up Clean from the Hang brings a kettlebell to the shoulder with its base pointing upward. This unstable finish places a strong demand on the forearms and grip, while the biceps and shoulders help guide the bell. The movement requires more control than a standard kettlebell clean.
Training context
What is a Bottoms-Up Clean?
The kettlebell finishes balanced above the handle rather than resting normally against the forearm. A firm grip and a controlled bell path are needed to prevent the weight from tipping.
Use a much lighter kettlebell than you would for a standard clean. The goal is balance and control at the shoulder, not maximum load or speed.
Technique overview
Catch the kettlebell without letting it tip
Begin with the kettlebell hanging in one hand and use a small hip-driven swing to guide it upward. Tighten your grip as the bell rises and receive it near shoulder height with the base above the handle. Keep the wrist stacked and elbow controlled. Lower safely if the bell begins to rotate rather than fighting an unstable position.
Treat this as an overview and use a range, pace, and setup you can control.