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Forearms

Bottoms-Up Clean From The Hang Position

Bottoms-Up Clean From The Hang Position (Start)Bottoms-Up Clean From The Hang Position (End)
LevelIntermediateEquipmentKettlebellMechanicCompoundForcePull

A kettlebell clean that ends with the bell upside down in the rack position, testing grip and wrist control.

Strength
Primary musclesForearms
Secondary musclesBicepsShoulders

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %
Effort during a set5.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall with a kettlebell hanging in front of your thighs.
  2. 2Hinge slightly and hold the handle with one hand.

How to perform

  1. 1Swing the bell back between your legs, then drive your hips forward.
  2. 2Pull the bell up close to your body while rotating your hand around it.
  3. 3Catch the bell upside down at your shoulder with the base facing the ceiling.
  4. 4Lower the bell back down in a controlled swing.

Alternatives

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More with Kettlebell

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Stretches for Forearms

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