Start
End
BicepsIntermediateKettlebell
Bottoms-Up Clean From The Hang Position
كلين معلق بوضع القاعدة لأعلى
Target Muscles
ForearmsBicepsShoulders
Blue = primary · Gray = secondary
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- 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.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
