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.

Kettlebell Bottoms Up Clean From The Hang PositionWatch the Kettlebell 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 Kettlebell Bottoms Up Clean From The Hang Position

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

Biceps, with forearms, shoulders · Kettlebell · Advanced · Compound

  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.

The 10 Best 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. 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 Double Alternating Hang CleanPlay demonstration

    1. Kettlebell Double Alternating Hang Clean

    93% match

    Biceps · Advanced · Compound

    It uses the same equipment and still works the biceps.

    • 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 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 · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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 · Intermediate · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

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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