Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Bottoms-Up Clean From The Hang Position

AdvancedStrengthTier T4

Swing a kettlebell back, then reverse it forcefully so the bell flips and lands upside down at the shoulder, with the handle gripped hard.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright with the kettlebell in one hand at the hang.
  • Clear the space in front for the forceful swing.
  1. He stands upright, the kettlebell hanging in his right hand at his side, left arm relaxed, ready for the swing.

    Step 1 of 5

    Stand upright with the kettlebell in one hand hanging at the side.

  2. He hinges slightly, swinging the kettlebell forcefully back between his legs, right arm extended through the swing, body braced.

    Step 2 of 5

    Swing the kettlebell back forcefully between the legs.

  3. He reverses the swing forcefully, the kettlebell flipping up so it lands held bottoms-up at his right shoulder - bell above the handle, grip crushed, elbow under the bell.

    Step 3 of 5

    Reverse the motion forcefully, crushing the handle, raising the bell to the shoulder bottoms-up.

  4. He stands holding the kettlebell bottoms-up at his right shoulder, bell balanced above the handle, grip crushed tight, settled before the next rep.

    Step 4 of 5

    Hold the bell bottoms-up at the shoulder, grip crushed.

  5. He stands upright, the kettlebell hanging in his right hand at his side, left arm relaxed, ready for the swing.

    Step 5 of 5

    Stand upright with the kettlebell in one hand hanging at the side.

Safety Information

Keep the wrist neutral and the bell controlled at the catch rather than letting it flop onto the forearm. Start light and clear the space in front before the forceful swing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.