10 Best Bottoms-up Clean From The Hang Position Alternatives for Travel

Ranked Bottoms-up Clean From The Hang Position Alternatives

10 substitutes, ranked by how closely each one matches the Bottoms-up Clean From The Hang Position on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Alternating Hang Clean

   77% match

   • Forearms
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the forearms.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Allow the kettlebells to hang in front of your body with your arms fully extended.
   4. In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
   5. As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
   6. Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
   7. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Bottoms-up Clean From The Hang Position
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
   • Balance: easier to stay steady on than the Bottoms-up Clean From The Hang Position
2. 

   2. One-arm Open Palm Kettlebell Clean

   74% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the forearms.

   How to perform this exercise

   1. Place one kettlebell between your feet.
   2. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
   3. Throw the kettlebell out in front of you and catch the handle with one hand.
   4. Take the kettlebell to the floor and repeat. Make sure to work both arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
3. 

   3. One-arm Kettlebell Clean

   71% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
   2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
   3. Return the weight to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
4. Play demonstration

   4. Kettlebell Hang Clean

   70% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
   4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
   5. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
   6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
5. 

   5. Open Palm Kettlebell Clean

   69% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
   2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
   3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
   • Balance: easier to stay steady on than the Bottoms-up Clean From The Hang Position
6. Play demonstration

   6. Kettlebell Sumo High Pull

   68% match

   • Traps
   • Kettlebell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the traps rather than the forearms.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
   3. Bend your knees and lower your hips into a squat position, keeping your back straight.
   4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
   5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
   6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: traps, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
7. Play demonstration

   7. Barbell Upright Row

   66% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the delts rather than the forearms.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Let the barbell hang in front of your thighs, arms fully extended.
   3. Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
   • Balance: easier to stay steady on than the Bottoms-up Clean From The Hang Position
8. Play demonstration

   8. Barbell Wide-grip Upright Row

   66% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
   2. Let the barbell hang in front of your thighs, arms fully extended.
   3. Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not forearms
   • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position
   • Body position: standing, the same as the Bottoms-up Clean From The Hang Position
   • Balance: easier to stay steady on than the Bottoms-up Clean From The Hang Position
9. Play demonstration

   9. Cable One Arm Straight Back High Row (Kneeling)

   63% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a handle to a cable machine at waist height.
   2. Kneel down facing the cable machine and grab the handle with one hand.
   3. Keep your back straight and your core engaged.
   4. Pull the handle towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release the handle back to the starting position.
   7. Repeat for the desired number of repetitions.
   8. Switch sides and repeat the exercise with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, not forearms
   • Equipment: a cable, not free weights
   • Body position: kneeling, not standing
   • Balance: easier to stay steady on than the Bottoms-up Clean From The Hang Position
10. 

    10. Split Snatch

    63% match

    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
    6. Carefully return the weight to floor.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: hamstrings, not forearms
    • Equipment: free weights, the same as the Bottoms-up Clean From The Hang Position