Kettlebell Bottoms Up Clean From The Hang Position

How to perform

Here are step by step instructions for performing the Kettlebell Bottoms Up Clean From The Hang Position:

1. Start by standing with your feet shoulder-width apart, holding a kettlebell in one hand with a palm facing toward your body.

2. Engage your core and maintain a straight back as you hinge at the hips and slightly bend your knees, lowering the kettlebell to the hang position between your knees.

3. Swing the kettlebell back between your legs, then quickly drive your hips forward and explosively extend your knees, using the momentum to pull the kettlebell up to chest level.

4. As the kettlebell reaches chest level, rotate your wrist to flip the kettlebell upside down so the handle is pointing up.

5. Catch the kettlebell at shoulder level with your thumb facing inward and your fingers wrapped around the handle.

6. Hold the kettlebell in the rack position for a moment to stabilize and control the weight.

7. Slowly lower the kettlebell back down to the hang position, keeping your core engaged and maintaining control throughout the movement.

8. Repeat for the desired number of reps on one side before switching to the other side.

Remember to start with a lighter weight to perfect your form and gradually increase the weight as you become more comfortable with the movement. It's important to keep your core engaged and maintain proper posture throughout the exercise to prevent injury and maximize the benefits.

Equipment required

Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.