Kettlebell Hang Clean
Master the Kettlebell Hang Clean for explosive power and full-body strength. This dynamic movement lifts the kettlebell from a hang to the rack position,
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Hang Clean
Kettlebell Swing
Thighs · Deltoid Anterior · Kettlebell
Kettlebell Goblet Squat
Thighs · Gluteus Maximus · Kettlebell
Kettlebell Goblet Curtsey Lunge
Thighs · Gluteus Maximus · Kettlebell
Dumbbell Clean
Thighs · Deltoid Anterior · Dumbbell
Description
A full body exercise which involves lifting a kettlebell from the hang position to the rack position at the chest.
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How to do Kettlebell Hang Clean
- 01Setup
Stand with feet shoulder-width apart, kettlebell positioned between your feet. Hinge at your hips and slightly bend your knees to grip the kettlebell with one hand, palm facing your body.
- 02Setup
Ensure your back is flat, chest is up, and core is engaged, maintaining a neutral spine with your gaze forward. The kettlebell should hang directly below your shoulder.
- 03
Initiate the clean by explosively driving through your heels, extending your hips and knees to pull the kettlebell upward. Use the momentum to guide the bell close to your body.
- 04
As the kettlebell reaches chest height, quickly rotate your wrist and "punch" your hand through the handle to catch the bell in the rack position, elbow tucked, with the bell resting gently on your forearm and bicep.
- 05
Control the descent by allowing the kettlebell to fall naturally, absorbing the impact by hinging at your hips and returning to the hang position for the next repetition.
Tips
- Emphasize the hip hinge and explosive hip extension; the arms primarily guide the kettlebell, not pull it up alone.
- Keep the kettlebell close to your body throughout the entire movement to maintain control and efficiency.
- Practice the "punch through" motion without weight first; this quick rotation prevents the kettlebell from flopping onto your forearm.
- Maintain a neutral spine and engaged core to protect your lower back and maximize power transfer from your lower body.
Common mistakes
- Pulling with the arms instead of the hips: The clean is primarily a hip-driven movement; focus on generating power from your glutes and hamstrings, letting your arms act as hooks.
- Kettlebell swinging away from the body: Keep the kettlebell path vertical and close to your torso to ensure an efficient and safe clean.
- Slamming the kettlebell onto the forearm: Learn to "punch" your hand through the handle quickly at the top to smoothly absorb the bell's momentum, preventing bruising or discomfort.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Hang Clean work?
Kettlebell Hang Clean primarily targets Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Gastrocnemius, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus.
Is Kettlebell Hang Clean good for beginners?
Kettlebell Hang Clean is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Hang Clean?
You need Kettlebell to perform Kettlebell Hang Clean. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Hang Clean?
Emphasize the hip hinge and explosive hip extension; the arms primarily guide the kettlebell, not pull it up alone. Keep the kettlebell close to your body throughout the entire movement to maintain control and efficiency. Practice the "punch through" motion without weight first; this quick rotation prevents the kettlebell from flopping onto your forearm. Maintain a neutral spine and engaged core to protect your lower back and maximize power transfer from your lower body.
What are common mistakes when doing Kettlebell Hang Clean?
Pulling with the arms instead of the hips: The clean is primarily a hip-driven movement; focus on generating power from your glutes and hamstrings, letting your arms act as hooks. Kettlebell swinging away from the body: Keep the kettlebell path vertical and close to your torso to ensure an efficient and safe clean. Slamming the kettlebell onto the forearm: Learn to "punch" your hand through the handle quickly at the top to smoothly absorb the bell's momentum, preventing bruising or discomfort.
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Free · iPhone only · Available on the App Store