Exercise Comparison
Bottoms-Up Clean From The Hang Position vs Standing Palms-Up Barbell Behind The Back Wrist Curl
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Muscle Analysis
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Only in Bottoms-Up Clean From The Hang Position
Instructions
Bottoms-Up Clean From The Hang Position
Initiate the exercise by standing upright with a kettlebell in one hand.
Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
Standing Palms-Up Barbell Behind The Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Verdict
Both exercises target the forearms. Bottoms-Up Clean From The Hang Position is a intermediate exercise using kettlebells, while Standing Palms-Up Barbell Behind The Back Wrist Curl is beginner and uses barbell. Choose Standing Palms-Up Barbell Behind The Back Wrist Curl if you're looking for a more accessible option, or Bottoms-Up Clean From The Hang Position for a greater challenge. Bottoms-Up Clean From The Hang Position is a compound movement working multiple joints, making it better for overall strength. Standing Palms-Up Barbell Behind The Back Wrist Curl isolates the target muscle for focused development.