Quick Answer
Hang Bottoms-Up Clean is a intermediate strength exercise that targets your forearms. It uses a kettlebells. Stand feet shoulder-width, hold KB in one hand, overhand grip, hanging.
Video Tutorial
How to Perform the Hang Bottoms-Up Clean
- 1
Stand feet shoulder-width, hold KB in one hand, overhand grip, hanging.
- 2
Hinge hips, slight knee bend, swing KB back between legs.
- 3
Drive hips forward explosively.
- 4
As KB rises, pull elbow back, rotate wrist/forearm.
- 5
Catch KB at shoulder height in bottoms-up position (base facing ceiling).
- 6
Squeeze handle tightly for stability.
- 7
Lower KB back to hang position with control. Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hang Bottoms-Up Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hang Bottoms-Up Clean work?
The Hang Bottoms-Up Clean primarily works your forearms. Secondary muscles include the biceps and shoulders.
What equipment do I need for the Hang Bottoms-Up Clean?
The Hang Bottoms-Up Clean needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Hang Bottoms-Up Clean suitable for beginners?
The Hang Bottoms-Up Clean is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hang Bottoms-Up Clean should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hang Bottoms-Up Clean every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train forearms more frequently, alternate harder and easier variations and keep overall weekly volume moderate.