Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Kettlebell bottoms up clean from the hang position

Advanced

Kettlebell bottoms up clean from the hang position is a compound kettlebell exercise for the biceps, also working the forearms and front delts.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Allow the kettlebell to hang down between your legs, with your arm fully extended.
  4. 4In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
  5. 5As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
  6. 6Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
  7. 7Lower the kettlebell back down to the starting position by reversing the movement.
  8. 8Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Kettlebell double alternating hang cleanKettlebell
  • Kettlebell alternating hang cleanKettlebell
  • Kettlebell two arm cleanKettlebell

Easier variations

  • Kettlebell double alternating hang cleanKettlebell
Logged today · 2 min restKettlebell bottoms up clean from the hang position

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band