Kettlebell Hang Clean

hamstringsupper legskettlebell

Learn how to do the Kettlebell Hang Clean with proper form and technique. This kettlebell exercise primarily targets your Hamstrings, with secondary emphasis on Glutes, Quadriceps, Calves.

Kettlebell Hang Clean exercise demonstration showing proper form

How to Do the Kettlebell Hang Clean

Follow these steps to perform the Kettlebell Hang Clean with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Lower the kettlebell towards the ground, allowing it to swing between your legs.
  4. 4Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
  5. 5As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
  6. 6Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

Kettlebell Hang Clean Muscles Worked

Primary

hamstrings

Secondary

glutesquadricepscalves

Exercise Details

Equipment
kettlebell
Body Part
upper legs
Category
Extended

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