Kettlebell Hang Clean

How to do it

Hold a kettlebell at mid-thigh with a hinged stance, chest up. Dip slightly, then explosively extend your hips and shrug to pull the bell up, threading your hand around it to catch it in the front rack. Stand tall, then lower back to the hang to reset.

1. 1Start with the bell at mid-thigh and dip slightly before exploding
2. 2upward, feeling your legs and hips generate power
3. 3Pull yourself under the bell and catch it on your shoulder, absorbing the weight softly
4. 4Stand up by driving through your heels and keeping your elbow tucked

Common mistakes

• ×Don't yank the bell with your arm or bend your elbow early
• ×Avoid catching the bell so it bangs your wrist; thread your hand around it
• ×Don't let the bell drift forward; keep it close to your body throughout

Muscles worked

The kettlebell hang clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.

• QuadsPrimary
• GlutesPrimary
• TricepsSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Front DeltsSupport
• Upper ChestSupport
• LatsSupport
• Lower BackSupport
• CalvesSupport
• Side DeltsSupport
• ForearmsMinor
• Lower TrapsMinor
• ObliquesMinor