10 Best Kettlebell Bottoms Up Clean From The Hang Position Alternatives for Limited Equipment
If you can't perform the Kettlebell Bottoms Up Clean from the hang, use movements that still load elbow flexion, forearm stabilizers and grip. Try one-arm dumbbell cleans, hammer curls, towel pull-ups, landmine single-arm rows and cross-body cable curls. Cue: keep elbow tracking close to your torso to target the biceps brachii and brachialis.
Original Exercise: Kettlebell Bottoms Up Clean From The Hang Position
How to Perform Kettlebell Bottoms Up Clean From The Hang Position
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Allow the kettlebell to hang down between your legs, with your arm fully extended.
- In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
- As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
- Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
- Lower the kettlebell back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions, then switch sides.
Best Kettlebell Bottoms Up Clean From The Hang Position Alternatives
1. Bent Over One-Arm Long Bar Row
79.7% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
2. Dumbbell One Arm Bent-over Row
76.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
3. Barbell One Arm Bent Over Row
75.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- Bend forward at the hips, keeping your back straight and your head in a neutral position.
- Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Alternating Kettlebell Row
72.7% MatchHow to perform this exercise
- Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
- Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
- Lower the kettlebell in the working arm and repeat with your other arm.
5. Dumbbell Step Up Single Leg Balance With Bicep Curl
72% MatchHow to perform this exercise
- Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
- Place your right foot on the step, ensuring your entire foot is in contact with the surface.
- Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.
- At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
- Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
6. Dumbbell Rear Delt Row_shoulder
71.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
7. Bent Over Two-Arm Long Bar Row
71.9% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
8. Bent Over Two-Dumbbell Row With Palms In
71.3% MatchHow to perform this exercise
- With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
9. Bent Over Two-Dumbbell Row
71.3% MatchHow to perform this exercise
- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. Dumbbell Bent Over Row
71.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Why You Might Need a Kettlebell Bottoms Up Clean From The Hang Position Alternative
You might substitute this lift for equipment access, wrist or elbow discomfort, or technical skill limits. Bottoms-up cleans demand wrist stability, forearm supination strength and precise timing; that can aggravate tendinopathy or overwhelm beginners. Choose alternatives that reduce wrist torque (for example, hammer curls with a neutral grip) or shift load to elbow flexion and scapular control (landmine rows with scapular retraction). Technique cue: maintain a neutral wrist and load through the knuckles when grip is the limiting factor. Substitutes let you keep progressive overload on the biceps while managing pain, technique and training goals.
How to Choose the Right Substitute
Pick a substitute based on what limits you: wrist pain, lack of kettlebell, grip weakness, or motor-control gaps. If your wrists hurt, choose neutral-grip moves (hammer curls, towel pull-ups) to reduce supination torque. If you lack equipment, use single-arm dumbbell cleans or cross-body cable curls to preserve the hip hinge and explosive elbow flexion pattern; cue explosive hip extension followed by controlled elbow flexion. For grip development, include towel or thick-handle variations to overload forearms. Prioritize exercises that replicate the original’s primary plane and emphasize eccentric control to maximize biceps activation.
Frequently Asked Questions
What muscles does Kettlebell Bottoms Up Clean From The Hang Position work?
The movement primarily targets the biceps (biceps brachii and brachialis) and forearm flexors while recruiting the posterior chain during the hip hinge. Cue: drive through the hips, then flex the elbow under control to maximize biceps peak contraction and forearm stabilizer activation.
What is the best bodyweight alternative to Kettlebell Bottoms Up Clean From The Hang Position?
A towel pull-up or commando pull-up is the best bodyweight substitute because it forces strong elbow flexion and intense forearm engagement. Cue: pull your chest to the bar with elbows tight and squeeze at the top to increase biceps and grip activation.
Can I build muscle without doing Kettlebell Bottoms Up Clean From The Hang Position?
Yes — you can hypertrophy the biceps using targeted alternatives like dumbbell hammer curls, slow eccentrics and loaded rows that maintain elbow flexion under tension. Cue: control the lowering phase for 3–4 seconds to increase time under tension and stimulate muscle growth.
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