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

The Bottoms-up Clean From The Hang Position is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Alternating Hang Clean.

Bottoms-up Clean From The Hang Position

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bottoms-up Clean From The Hang Position

The steps for the Bottoms-up Clean From The Hang Position itself, so you can judge how close each substitute below really is.

Forearms, with biceps, shoulders · Kettlebell · Advanced · Compound

  1. Initiate the exercise by standing upright with a kettlebell in one hand.
  2. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Alternating Hang CleanPlay demonstration

    1. Kettlebell Alternating Hang Clean

    77% match

    Forearms · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. One-arm Open Palm Kettlebell Clean

    2. One-arm Open Palm Kettlebell Clean

    74% match

    Hamstrings · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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
  6. Kettlebell Sumo High PullPlay demonstration

    6. Kettlebell Sumo High Pull

    68% match

    Traps · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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. Barbell Upright RowPlay demonstration

    7. Barbell Upright Row

    66% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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

Bottoms-up Clean From The Hang Position FAQ

What muscles does Bottoms-up Clean From The Hang Position work?

The exercise primarily targets forearm flexors and the flexor‑pronator mass responsible for wrist stability and grip. It also recruits the brachioradialis and requires scapular stability, which engages the upper back as a stabilizer during the clean.

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