Kettlebell Bottoms Up Clean for Grip, Core Control and Strength

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell bottoms up clean is a clever variation of the standard clean. It flips the kettlebell upside-down, forcing you to engage your grip and core stabilisers to maintain control.

This isn’t just about strength, it’s about coordination, balance, and refining your technique.

In this guide, you’ll learn how to perform the bottoms up clean correctly, what makes it valuable, and how to integrate it into your training.

What Is the Kettlebell Bottoms Up Clean?

The bottoms up clean is a technique drill and strength-builder in one. You clean the kettlebell from the floor or swing into a vertical, upside-down position with the handle down and the bell up.

You’ll need excellent grip strength, shoulder control, and precise timing.

Why the Bottoms Up Clean Matters

This variation teaches proper alignment, wrist strength, and core engagement like few other exercises.

If your regular cleans are sloppy, this will clean them up, literally. You can’t muscle through bad form with a bottoms up clean.

It also highlights imbalances between sides and teaches you how to move with precision.

Muscles Worked in the Kettlebell Bottoms Up Clean

Forearms and grip
Deltoids (shoulders)
Rotator cuff
Core stabilisers
Lats and upper back

How to Do the Kettlebell Bottoms Up Clean (Step-by-Step)

Start with a light kettlebell on the floor between your feet.
Hinge at the hips and grasp the handle with one hand.
Explosively extend your hips and pull the kettlebell up close to your body.
Guide the bell into a vertical upside-down position with your hand under the handle.
Hold momentarily at the top with the bell stable and wrist aligned.
Lower with control and repeat for reps.

Tip: If the kettlebell flips or wobbles excessively, your timing or grip needs work. Keep it smooth and tight.

Watch the bottoms up clean in action:

Common Mistakes to Avoid

Using a kettlebell that’s too heavy to control
Letting the bell swing away from the body
Flaring the elbow out to the side
Not engaging the core or allowing the wrist to collapse

Warm-Up Drills to Prep for the Bottoms Up Clean

Wrist mobility circles (30 seconds each direction)
Bottoms up hold (10 seconds per arm)
Single-arm kettlebell deadlift (8 reps each side)

Progressions and Regressions

Regression: Practice with just the bottoms up hold before cleaning. Try double hand assistance for balance.

Progression: Perform bottoms up clean to press or add tempo pauses.

Programming Tips and Repetition Goals

Use for 3–6 reps per side to maintain quality. Prioritise control over volume.
Include it in warm-ups, movement prep, or strength-focused sessions.

Bottoms Up Clean vs Traditional Clean

The traditional clean is about power and transition.
The bottoms up version adds grip, control, and awareness. Think of it as a diagnostic tool and skill builder, not just a lift.