Forearms · Kettlebell

Single-Arm Bottoms-up Kettlebell Clean

Clean the bell upside down and hold it balanced over your forearm.

Single-Arm Bottoms-up Kettlebell Clean exercise demonstration
ForearmsKettlebell

How to do it

  1. Stand a light kettlebell between your feet and hinge to grip the handle.
  2. Explode through your hips and pull the bell up close to your body.
  3. Guide it into a bottoms-up rack, bottom pointing to the ceiling, hand under the handle.
  4. Keep the forearm vertical, then lower with control and repeat.

The one cue that matters

⚡

Crush the handle to keep the bell balanced, start light because form comes first.

Muscles worked

The Single-Arm Bottoms-up Kettlebell Clean isolates the Forearms — no passengers. That makes it a clean tool for adding targeted forearms volume without extra fatigue.

FAQ

What muscles does the Single-Arm Bottoms-up Kettlebell Clean work?

The Single-Arm Bottoms-up Kettlebell Clean primarily works the Forearms.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

Related exercises

Cable Wrist Curl
Cable Wrist Curl
Forearms · Cable
›
Plate Pinch Hold
Plate Pinch Hold
Forearms · Barbell
›
Barbell Wrist Curl
Barbell Wrist Curl
Forearms · Barbell
›
Dumbbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl
Forearms · Dumbbell
›
Dumbbell Wrist Curl
Dumbbell Wrist Curl
Forearms · Dumbbell
›
All 12 forearms exercises →
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.