Exercises / Upper legs / Kettlebell Hang Clean
Kettlebell Hang Clean
Kettlebell Hang Clean: step-by-step technique, the muscles it works and a demo clip. Equipment: kettlebells. Level: intermediate.
- Equipmentkettlebells
- Levelintermediate
- Forcepull
- Typecompound
- Body partupper legs
- Primary muscles
- hamstrings, glutes
- Secondary muscles
- quadriceps, calves
How to do it
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower the kettlebell towards the ground, allowing it to swing between your legs.
- Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- As 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.
- Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.