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Kettlebell Hang Clean

Kettlebell Hang Clean is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your calves, glutes, lower back, shoulders and traps.

💪 Hamstrings🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Kettlebell Hang Clean: starting position
Starting position
Kettlebell Hang Clean: end position
End position

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.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: GlutesSecondary: Lower backSecondary: ShouldersSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Hang Clean alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the kettlebell hang clean work?

It mainly works your hamstrings; your calves, glutes, lower back, shoulders and traps assist.

How many sets and reps of kettlebell hang clean should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell hang clean good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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