Kettlebell Bottoms Up Clean From The Hang Position Exercise Guide
Exercise Profile
- Target
- Upper Arms
- Equipment
- Kettlebell
- Body Part
- Upper Arms
- Primary Muscle
- Upper Arms
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
How to: Kettlebell Bottoms Up Clean From The Hang Position
- Stand with your feet shoulder-width apart and hold a kettlebell by the handle with both hands.
- Bend your knees slightly and hinge at the hips to lower the kettlebell to hang just above the floor.
- Engage your core and lift the kettlebell up in a circular motion, flipping it upside down at the top.
- Control the descent back to the hang position and repeat for the desired number of repetitions.
Common Mistakes
- Not keeping the kettlebell vertical.
- Using improper form, which can lead to injury.
- Lifting too heavy too soon.
Modifications
- Use a lighter kettlebell.
- Perform the exercise seated to reduce strain on the back.
Tips
- Keep your core tight to maintain balance during the lift.
- Focus on controlling the kettlebell at the top of the movement.
- Use a lighter kettlebell until you master the technique.
Kettlebell Bottoms Up Clean From The Hang Position Alternatives
Tags
kettlebell
strength
upper arms
biceps
triceps
fitness