Kettlebell Bottoms Up Clean From the Hang Position

준비 자세

1. 01Stand with feet shoulder width holding a light kettlebell in one hand.
2. 02Hinge to the hang with the bell between the knees and a flat back.
3. 03Crush the handle hard before the first rep.
4. 04Clear space in case you need to guide a failed rep down.

수행

1. 01Snap the hips and pull the bell up close to the body.
2. 02Instead of rolling it to the rack, stop the handle vertically so the bell balances upside down.
3. 03Squeeze the grip and brace the whole arm and trunk to hold the bottoms-up position briefly.
4. 04Lower back to the hang under control and repeat.

체크포인트

• -Bell balances directly above the fist with a vertical forearm.
• -Elbow stays under the bell, tucked near the ribs.
• -Whole-body tension: crushed grip, tight core, braced glutes.
• -Each rep gets a controlled hold before the descent.

흔한 실수

• -Using a bell too heavy to stabilize upside down.
• -Letting the wrist bend and the bell tip over.
• -Casting the bell in a wide arc instead of pulling close.
• -Chasing a falling bell instead of guiding it down safely.