Bottom-Up Clean From The Hang Position

Starting position:

Choose an appropriate kettlebell weight matching your fitness level. Grab the kettlebell using a pronated shoulder grip width. Hands are hanging freely along the body (palms facing your body).

Exercise:

Raise the kettlebell to your shoulder by flexing your elbow and contracting a bicep in a concentric manner without rotating your wrist. Keep your elbow tucked with a slight sagital (front to rear) motion. Breathe out as you go up and breathe in as you go back to the starting position. Repeat as required without changing your technique.

Note:

This is one of the rare exercises performed with a swing.

Maintain correct posture, your torso upright and your pelvis in a neutral position and eliminate lower-back lordosis.

Eliminate swinging your entire body while going up as this may occur if overestimate your fitness level (too heavy weight).

Keep your shoulders in a vertical line without engaging the upper trapezius muscles.

Keep your wrists firm without rotating them inwards or outwards.

Recommendation:

Perform the exercise in front of the mirror (front) and watch yourself to make sure your shoulders are in the correct position.

Choose your resistance to match your abilities and fitness level. Start with lighter resistance to master the technique well.