How to do the Kettlebell Hang Clean
Kettlebell Hang Clean is an intermediate multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Glutes and Quadriceps.
Kettlebell Hang Clean demonstration · © GymiaFit
Kettlebell Hang Clean at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Quadriceps, Calves
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell Hang Clean step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Lower the kettlebell towards the ground, allowing it to swing between your legs.
- 4Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 5As 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.
- 6Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Kettlebell Hang Clean — questions
What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily targets the Hamstrings. It also recruits the Glutes, Quadriceps, Calves as secondary movers.
What equipment do I need for the Kettlebell Hang Clean?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Hang Clean suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Hang Clean?
Barbell Good Morning, Barbell Straight Leg Deadlift, Assisted Prone Hamstring train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Hang Clean demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.