Kettlebell Hang Clean
- Main muscles
- Hamstrings
- Also works
- Calves, Glutes, Lower back, Shoulders, Traps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound · Pull
How to do it
- Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Quick answers
- What muscles does the Kettlebell Hang Clean work?
- Mainly the hamstrings, with help from the calves, glutes, lower back, shoulders, traps.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Alternating Hang Clean
- Double Kettlebell Alternating Hang Clean
- Kettlebell Dead Clean
- Kettlebell One-Legged Deadlift
- Lunge Pass Through
- One-Arm Kettlebell Clean
Exercise descriptions: free-exercise-db, public domain.