Equipmentkettlebell
Difficultyintermediate
hamstringsupper legs
Kettlebell Hang Clean
The kettlebell hang clean is a dynamic exercise that targets the hamstrings and also works the glutes, quadriceps, and calves. It involves swinging a kettlebell from between the legs up to the rack position at the shoulder, requiring explosive hip extension, coordination, and proper technique to perform safely.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- 2.Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3.Lower the kettlebell towards the ground, allowing it to swing between your legs.
- 4.Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 5.As 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.Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Secondary Muscles
glutesquadricepscalves
Track Kettlebell Hang Clean in RepEight
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