This exercise involves using a kettlebell and starting in a hang position. The kettlebell is then cleaned up to a bottoms up position, where the handle is pointing towards the ceiling. This exercise helps to improve grip strength, shoulder stability, and overall body control.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves grip strength and forearm endurance
- Increases shoulder stability and mobility
- Develops explosive power in the hips and legs
- Enhances coordination and balance
- Engages multiple muscle groups, including the core, glutes, and back
How to perform
- Stand with your feet shoulder-width apart and your kettlebell on the ground in front of you.
- Bend your knees and hinge at your hips to grab the kettlebell with one hand.
- Stand up straight, holding the kettlebell by the handle with your palm facing up.
- Bring the kettlebell up to your shoulder, keeping your elbow close to your body.
- Flip the kettlebell upside down so that the bottom is facing up.
- Hold the kettlebell steady with your wrist and forearm.
- Lower the kettlebell back down to the starting position.
- Repeat for the desired number of reps, then switch hands and repeat on the other side.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary
Shoulder
Primary
Back
Primary
Abs
Primary
Glutes
Primary
Hamstrings
Primary