kettlebell bottoms up clean from the hang position

Equipment

kettlebell

Target muscle

biceps

How to perform

1. 1

   Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.

2. 2

   Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

3. 3

   Allow the kettlebell to hang down between your legs, with your arm fully extended.

4. 4

   In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.

5. 5

   As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.

6. 6

   Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.

7. 7

   Lower the kettlebell back down to the starting position by reversing the movement.

8. 8

   Repeat for the desired number of repetitions, then switch sides.