Kettlebell Hang Clean
Clean the kettlebell from between your feet to the shoulder, then lower it back to a hanging position. Leg and hip extension drives the lift.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 10
Form sequence
01 · start
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
02 · clean · Key step
Clean 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.
03 · lower
Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
What's working
3D
- Hamstrings
Primary · 277 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Erector Spinae
Secondary · 131 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
