Kettlebell Hang Clean
Description
The kettlebell hang clean starts with the KB at mid-thigh (hang position) and explosively drives it to the front rack using hip extension. Starting from the hang removes the backswing, isolating the hip drive portion of the clean.
Muscle Group
Equipment Required
Kettlebell Hang Clean Instructions
- Stand with feet hip-width apart. Hold a KB at mid-thigh with one hand.
- Hinge at the hips slightly — KB at hang position.
- Drive your hips forward explosively.
- As the KB rises, rotate your wrist and catch it in the front rack.
- Absorb the catch with a slight knee dip.
- Stand tall.
- Lower back to the hang position and repeat.
- Complete reps, then switch sides.
Kettlebell Hang Clean Form & Visual
Kettlebell Hang Clean Benefits
- Isolates the hip drive portion of the clean
- Builds explosive hip extension
- Develops catching mechanics
- Useful progression toward full cleans
- Less demanding than full swinging cleans
- Builds power and technique
Kettlebell Hang Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Forearms and grip
- Anterior deltoid (catch)
- Core (stabilizer)
- Trapezius
Kettlebell Hang Clean Variations & Alternatives
- KB Clean (full swing)
- KB Alternating Hang Clean
- Barbell Hang Power Clean
- KB Two-Arm Clean
- KB Dead Clean (from floor)
