Kettlebell Hang Clean
Kettlebell Hang Clean is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the calves, glutes, lower back, shoulders and traps. It is performed with kettlebell.
How to do it
- 1Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2Clean 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.
- 3Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.