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Exercise 0535 · REF LHWF7us

Kettlebell Hang Clean exercise animation

Kettlebell Hang Clean

Category
Upper Legs
Equipment
Kettlebell
Target
Hamstrings

The hang clean starts from a standing position with the bell already at the hip rather than the floor, which isolates the hip snap and the catch into a rack position without needing to also manage the pull off the ground. It's often used to teach the clean's timing before adding the full range of motion from a dead-stop start.

How to Do the Kettlebell Hang Clean

  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.

Muscles Worked

The Kettlebell Hang Clean primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Quadriceps, Calves.

More Upper Legs Exercises

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More Hamstrings Exercises

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Equipment Alternatives

Don't have kettlebell? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings

FAQ

What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily targets the hamstrings, with the glutes and quadriceps, calves assisting.
What equipment do I need for the Kettlebell Hang Clean?
The Kettlebell Hang Clean is done with a kettlebell.
What's a good alternative to the Kettlebell Hang Clean?
If you don't have access to a kettlebell, the Glute-Ham Raise targets the same hamstrings using body weight instead.