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: Chin-ups (Narrow Parallel Grip), the One Arm Chin-up and Biceps Narrow Pull-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bottoms-up Clean From The Hang Position

Bottoms-up Clean From The Hang Position
Primary muscle
Forearms
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Shoulders

How to perform Bottoms-up Clean From The Hang Position
  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.
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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. Chin-ups (Narrow Parallel Grip)Play demonstration

    1. Chin-ups (Narrow Parallel Grip)

    49% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the upper back rather than the forearms.

    How to perform this exercise
    1. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
    2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body 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: upper back, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. One Arm Chin-upPlay demonstration

    2. One Arm Chin-up

    46% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Stand facing a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
    3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
    4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Bottoms-up Clean From The Hang Position
  3. Biceps Narrow Pull-upsPlay demonstration

    3. Biceps Narrow Pull-ups

    45% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: biceps, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Biceps Pull-upPlay demonstration

    4. Biceps Pull-up

    45% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: biceps, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. V-bar Pullup

    5. V-bar Pullup

    44% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Pull Up (Neutral Grip)Play demonstration

    6. Pull Up (Neutral Grip)

    44% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Close Grip Chin-upPlay demonstration

    7. Close Grip Chin-up

    41% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your feet off the ground.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Gironda Sternum ChinPlay demonstration

    8. Gironda Sternum Chin

    41% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. L-pull-upPlay demonstration

    9. L-pull-up

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang with your arms fully extended and your body straight.
    3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Archer Pull UpPlay demonstration

    10. Archer Pull Up

    40% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
    4. Continue pulling until your chin is above the bar and your bent arm is fully flexed.
    5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
    6. Alternate sides with each repetition.

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

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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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