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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Frequently Asked Questions

What muscles does the Kettlebell Hang Clean work?

The Kettlebell Hang Clean primarily targets your Hamstrings. Secondary muscles worked include Glutes, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Kettlebell Hang Clean?

The Kettlebell Hang Clean requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Hang Clean with proper form?

Start by stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower the kettlebell towards the ground, allowing it to swing between your legs. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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