Bottoms-Up Kettlebell Clean
A one-arm kettlebell clean that finishes with the bell balanced upside down above the fist. Crushing the handle to keep it upright builds grip, wrist and shoulder stability.
Primary muscles
- Forearm Flexors
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Rotator Cuff
- Front Delts
- Biceps
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a kettlebell hanging in one hand at arm's length, feet about hip-width.
Hinge and hike the bell back between the legs.
Drive the hips through and let the bell float up close to the body.
Crush the handle as it rises so the bell turns base-up instead of rolling onto the forearm.
Catch it at shoulder height with the forearm vertical, elbow tucked and the bell balanced above the fist.
Hold for a breath, let the bell drop back into the backswing and repeat, then switch hands.
Breathing: Exhale sharply as the hips drive through and inhale on the backswing.
Coaching tips
Crush the handle
Forearm vertical
Elbow under the bell
Common mistakes
Loose grip, so the bell topples
Curling the bell up with the arm
Wrist bent back in the catch
Bell drifting away from the body
Safety notes
Start with a light bell; a toppling kettlebell can hit the face or wrist.
Keep the area around you clear in case you need to let it go.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.