Kettlebell Hang Clean

Kettlebell Hang Clean


This exercise involves using a kettlebell to perform a hang clean movement, which involves lifting the kettlebell from a hanging position and bringing it up to the chest while keeping the elbows high. It is a full-body exercise that targets the shoulders, back, legs, and core.

Equipment Required

Kettlebell Hang Clean Instructions

  1. Stand with your feet shoulder-width apart and hold the kettlebell in one hand with an overhand grip.
  2. Let the kettlebell hang down in front of your body.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. As you stand up, pull the kettlebell up towards your shoulder, keeping it close to your body.
  5. As the kettlebell reaches your shoulder, rotate your wrist so that your palm faces up and the kettlebell rests on the back of your forearm.
  6. Lower the kettlebell back down to the starting position and repeat for the desired number of reps.
  7. Switch hands and repeat the exercise with the other arm.

Kettlebell Hang Clean Form & Visual

Kettlebell Hang Clean

Kettlebell Hang Clean Benefits

  • Improves explosive power and strength in the lower body
  • Targets the glutes, hamstrings, quads, and calves
  • Engages the core muscles for stability and balance
  • Increases cardiovascular endurance
  • Enhances grip strength and forearm muscles
  • Can be modified for different fitness levels and goals

Kettlebell Hang Clean Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Lower back
  • Shoulders
  • Forearms

Kettlebell Hang Clean Variations & Alternatives

  • Kettlebell Hang Clean and Press
  • Kettlebell Hang Clean and Jerk
  • Kettlebell Hang Clean and Squat
  • Kettlebell Hang Clean and Front Rack Carry
  • Kettlebell Hang Clean and Lunge