Here’s an arms day exercise I bet you’ve never tried: Kettlebell bottoms up cleans from a hang position. So, what’s the hype with this move? If you want to improve your arm strength, size, and weight control, kettlebell bottoms up cleans from a hanging position are the perfect compound exercise to add to your regimen. They build overall strength in your forearms, biceps, and shoulders, enhance your athleticism, and help with your mind-muscle focus.
There’s a lot of motion involved in this exercise. Therefore, bottoms up exercises force you to keep your muscles under tension at all times. If you don’t you could have a catastrophe on your hands.
Have you ever seen someone throw a bowling ball backwards because of excessive weight or lack of grip strength?
Well, this could happen in your gym except with a kettlebell if you don’t have a firm grip on it. If you try to use too much weight, you will fail. You’ll either drop the weight or be unsuccessful in completing the entire movement.
Basically, you aren’t going to be able to cheat the weights with kettlebell cleans. You’ll see what I mean when you try it.
How To Do Kettlebell Cleans From a Hang position:
- Select an appropriately weighted dumbbell that you can control.
- Standing upright with a kettlebell in one hand allowing it to hand down by your side.
- Swing the kettlebell back with force.
- Raise it to shoulder level and stop its momentum by clutching the kettlebell handle as hard as you can. Your upper arm will be parallel with the floor. You will bend your elbow at a 90 degree angle, and the kettlebell will pause. Your bicep will be flexed.
- Then reverse the motion forcefully.
- Finish your set and then repeat on the other arm.
To avoid embarrassment or a TKO of the dude behind you, make sure you begin with a weight you know you can handle and work your way up.
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