Kettlebell Hang Clean
How to do the Kettlebell Hang Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Lower Back, Shoulders, Traps
Kettlebells
How to do the Kettlebell Hang Clean
- 1
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2
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.
- 3
Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Log it, see it on your body.
Every Kettlebell Hang Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Kettlebell Hang Clean fits
The Kettlebell Hang Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Kettlebell Hang Clean: common questions
What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily works the Hamstrings. It also recruits the Calves, Glutes, Lower Back, Shoulders and Traps as supporting muscles.
Is the Kettlebell Hang Clean suitable for beginners?
The Kettlebell Hang Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Kettlebell Hang Clean?
To do the Kettlebell Hang Clean you'll need one or more kettlebells.
Is the Kettlebell Hang Clean a compound or isolation exercise?
The Kettlebell Hang Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kettlebell Hang Clean with correct form?
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Follow the full step-by-step above for the complete movement.
Log your Kettlebell Hang Clean sets, free.
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