Legs / Intermediate / Compound (multi-joint)

Kettlebell Hang Clean

A kettlebell explosive exercise for the hamstrings, with the calves, glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes, Lower back (erectors), Rear delts, Upper traps, Forearms & grip

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Legs, Compound (multi-joint), Explosive

Loads the lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. 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.
3. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Common mistakes

• ✗ Swinging the bell out and letting it crash onto the forearm.

  Why it hurts: The impact bruises the wrist and forearm.

  ✓ Instead: Keep the elbow close, pull the bell in a tight path and rotate the hand around the handle.

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