Single Arm Bottoms-up Kettlebell Clean
The Single Arm Bottoms-up Kettlebell Clean is a dynamic stability exercise that challenges grip strength, shoulder stability, and core control. By catching the kettlebell in an inverted position, this movement enforces perfect clean mechanics and improves neuromuscular coordination.
This exercise requires high neurological readiness; fatigue can quickly compromise grip stability and safety. The AI analyzes your daily recovery metrics like HRV and sleep to determine if you have the focus required for this complex movement, potentially suggesting a standard rack position if your central nervous system is fatigued. Additionally, by creating a profile of your strength-to-weight ratios, the app can recommend precise loads that challenge your stability without forcing form breakdown.
Form Cues
- Hinge at the hips to initiate the swing
- Keep the elbow tucked tight to the ribs during the catch
- Crush the handle with your grip to stabilize the bell
- Explode through the heels to create upward momentum
- Keep your wrist neutral and stiff upon the catch
- Don't let the kettlebell swing far away from your body
- Don't allow your wrist to bend backward under the weight
- Don't grip the handle loosely
- Don't lean backward to counterbalance the weight
Common Mistakes
- Casting the bell in a wide arc
- Using a weight too heavy to stabilize
- Broken or limp wrist position
- Lack of hip drive
- Flaring the elbow out
Muscles Worked
This exercise primarily targets the anterior deltoids and core musculature, which must work intensely to balance the inverted kettlebell. It places significant demand on the forearms for grip strength, while the explosive initial movement engages the glutes and hamstrings.
Primary
Secondary
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