How to do a Single Arm Bottoms-up Kettlebell Clean
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Arm Bottoms-up Kettlebell Clean
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. By loading the weight on a single side, there is added instability to the movement. Additionally positioning the kettlebell with the bottom up forces you to keep the weight inline with your forearms.
- Grasp and position a kettlebell in one hand at your side.
- Hinge slightly at your hips as you swing the kettlebell behind you.
- Drive your hips forwards as you swing the kettlebell up.
- Catch the kettlebell in the bottoms-up position such that the weight is directly over your hand and elbow.
- Hold this position for a moment and squeeze the kettlebell hard.
- Allow the weight to drop and swing back into the starting position.
- Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up.
- You should feel this exercise primarily in your forearms.
Weight & 1 Rep Max Calculator
Average Single Arm Bottoms-up Kettlebell Clean standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternative Exercises to Single Arm Bottoms-up Kettlebell Clean
1. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 203 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
2. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 186 TIMESPalms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
3. Cable Wrist Curl
53 mSCORESWAPPED 93 TIMESTargets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.
- Beginner
- Forearms
- Rope Cable
- Flat Bench
- Hi-Lo Pulley Cable
4. Single Arm Farmer Walk
36 mSCORESWAPPED 92 TIMESThis exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
5. Palms-Up Barbell Wrist Curl
68.4 mSCORESWAPPED 87 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
6. Plate Pinch
38.5 mSCORESWAPPED 82 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
7. Palms-Down Barbell Wrist Curl
69.9 mSCORESWAPPED 79 TIMESPalms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.
8. Kettlebell Single Arm Farmer Walk
40.3 mSCORESWAPPED 71 TIMESA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
- Beginner
- Forearms
- Kettlebells
9. Handle Band Reverse Curl
28.9 mSCORESWAPPED 44 TIMESThis exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
- Beginner
- Forearms
- Handle Bands
10. Farmer's Walk
86.8 mSCORESWAPPED 29 TIMESFarmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.
- Intermediate
- Forearms
- Farmer's Walk Handles