kettlebell bottoms up clean from the hang position

How to perform it

Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebell to hang down between your legs, with your arm fully extended. In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder. As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up. Catch the kettlebell at shoulder height with your elbow bent and your palm facing up. Lower the kettlebell back down to the starting position by reversing the movement. Repeat for the desired number of repetitions, then switch sides.

1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3. 3Allow the kettlebell to hang down between your legs, with your arm fully extended.
4. 4In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
5. 5As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
6. 6Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
7. 7Lower the kettlebell back down to the starting position by reversing the movement.
8. 8Repeat for the desired number of repetitions, then switch sides.