kettlebell bottoms up clean from the hang position

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.

2. 2

   Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

3. 3

   Step 3: Allow the kettlebell to hang down between your legs, with your arm fully extended.

4. 4

   Step 4: In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.

5. 5

   Step 5: As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.

6. 6

   Step 6: Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.

7. 7

   Step 7: Lower the kettlebell back down to the starting position by reversing the movement.

8. 8

   Step 8: Repeat for the desired number of repetitions, then switch sides.