How to Do Kettlebell Hang Clean
Step-by-step instructions, muscles worked and workouts that use the kettlebell hang clean.
| Main muscles | Hamstrings |
| Also works | Calves, Glutes, Lower Back, Shoulders, Traps |
| Equipment | Kettlebells |
| Level | Intermediate |
| Type | Strength |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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