Bottom Up Clean

Exercise Tips

  • Keep your back straight
  • Make sure you do an even amount on each arm
  • Bend your knees slightly to protect your lower back

Bottom Up Clean

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group

Biceps

Frequency

2 Days a Week to
3 Days a Week

Equipment

Kettlebell

Cardiovascular Benefit

Low

Muscle Group: Biceps

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Biceps


Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell in one hand by the handle with an overhand grip, palm facing you. Hang your arms straight down at your sides.

  1. 1 Exhaling, slowly curl the kettlebell up until it is right next to your head, keeping your elbow close by your side. At the peak of the motion, the bottom of the kettlebell will be facing the ceiling.
  2. 2 Hold for a one count, then inhale and slowly return your arm to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

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