10 Best Kettlebell Bottoms Up Clean From The Hang Position Alternatives for Limited Equipment

The Kettlebell Bottoms Up Clean From The Hang Position is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Double Alternating Hang Clean and the Dumbbell Step Up Single Leg Balance With Bicep Curl.

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

Original Exercise: Kettlebell Bottoms Up Clean From The Hang Position

Kettlebell Bottoms Up Clean From The Hang PositionPlay demonstration
Primary muscle
Biceps
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Forearms, Shoulders

How to perform Kettlebell Bottoms Up Clean From The Hang Position
  1. Stand with your feet shoulder-width apart, holding a kettlebell in one 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 kettlebell to hang down between your legs, with your arm fully extended.
  4. In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
  5. As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
  6. Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
  7. Lower the kettlebell back down to the starting position by reversing the movement.
  8. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell Bottoms Up Clean From The Hang Position Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell 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
    Kettlebell Double Alternating Hang CleanPlay demonstration

    1. Kettlebell Double Alternating Hang Clean

    93% match
    • Biceps
    • Kettlebell
    • Advanced
    • Compound

    It uses the same equipment and still works the biceps.

    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 straight down in front of your body.
    4. In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.
    5. As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.
    6. Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.
    7. Lower the kettlebells 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 on each side.

    Why this matches
    • Primary muscle: biceps, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  2. Kettlebell One Arm RowPlay demonstration

    2. Kettlebell One Arm Row

    80% match
    • Lats
    • Kettlebell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  3. Bent Over One-arm Long Bar Row

    3. Bent Over One-arm Long Bar Row

    80% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    A looser match: it works the middle back rather than the biceps.

    How to perform this exercise
    1. 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.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. 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.
    4. 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.
    5. 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).
    6. Repeat for the recommended amount of repetitions and switch arms.

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

    Why this matches
    • Primary muscle: middle back, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  4. One-arm Dumbbell Row

    4. One-arm Dumbbell Row

    79% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with the other arm.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  5. One-arm Long Bar Row

    5. One-arm Long Bar Row

    79% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Balance: easier to stay steady on than the Kettlebell Bottoms Up Clean From The Hang Position
  6. Dumbbell One Arm Bent-over RowPlay demonstration

    6. Dumbbell One Arm Bent-over Row

    77% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Balance: easier to stay steady on than the Kettlebell Bottoms Up Clean From The Hang Position
  7. Barbell One Arm Bent Over RowPlay demonstration

    7. Barbell One Arm Bent Over Row

    76% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
    3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the barbell back down to the starting position in a controlled manner.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  8. Alternating Kettlebell Row

    8. Alternating Kettlebell Row

    73% match
    • Middle Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. 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.
    3. Lower the kettlebell in the working arm and repeat with your other arm.

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

    Why this matches
    • Primary muscle: middle back, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  9. Dumbbell Step Up Single Leg Balance With Bicep CurlPlay demonstration

    9. Dumbbell Step Up Single Leg Balance With Bicep Curl

    72% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
    2. Place your right foot on the step, ensuring your entire foot is in contact with the surface.
    3. 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.
    4. At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
    5. Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
    6. Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
    7. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: biceps, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
  10. Bent Over Two-arm Long Bar Row

    10. Bent Over Two-arm Long Bar Row

    72% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. 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.
    4. 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.
    5. 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).
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: middle back, not biceps
    • Equipment: free weights, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Body position: standing, the same as the Kettlebell Bottoms Up Clean From The Hang Position
    • Balance: easier to stay steady on than the Kettlebell Bottoms Up Clean From The Hang Position

Kettlebell Bottoms Up Clean From The Hang Position FAQ

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.

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