Bottoms-Up Kettlebell Clean

Forearms, Biceps, Delts, Traps, QuadsKettlebell

This coordination-heavy movement builds grip strength, shoulder stability, and explosive hip drive. Holding the kettlebell bottom-up demands constant balance control and fires up your deep stabilizer muscles. Perform all reps on one side before switching.

How to do it

1Stand with your feet slightly wider than shoulder-width, kettlebell on the floor between them.

2Hinge at your hips with a flat back and grab the handle with one hand.

3Snap your hips forward explosively, extending your legs to drive the kettlebell up along your body.

4Bend your elbow on the way up and catch the kettlebell bottom-up at shoulder height.

5Lock out the position by flexing your forearm and core, then carefully return the bell to the floor.

Common mistakes

Rounding your back during the hinge, placing dangerous stress on your spinal discs.

Muscling the kettlebell up with your arm instead of using hip drive, fatiguing your shoulder fast.

Letting your wrist collapse at the top, causing the bell to tip and strain your forearm.

Breathing

Inhale as you hinge down to the bell, and snap a sharp, controlled exhale as you drive it up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.