Bottoms-Up Clean From The Hang Position
ForearmsKettlebell
IntermediateStrength
Wrist Rotations with Straight Bar
Primary muscles
Forearms
Secondary muscles
None listed
Equipment: Barbell
Level: Beginner
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
- Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
- Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.