An Explosive exercise for the lags and back, but also grip muscles and arms/shoulder stability.

Choose an appropriately sized kettlebell. Men 8 or 12kg and women 2 or 4kg. Place the kettlebell on the floor in front of you.

Grab the handle and as in the normal clean powerfully standup to bring the KB to shoulder height.

In the Bottom Up Clean the kettlebell is caught by gripping the handle as hard as you can and briefly holding the KB in the 'Rack' position. This requires a lot of grip strength !

Return to the starting position and repeat 10 times. Then try the other arm. Remember the catch should ensure that the KB is 'bottom up' and requires a strong squeeze on the handle. Remember your 'rack' position requires tight abs and solid glutes to aid balance

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