Kettlebell Hang Clean
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.
How to program the Kettlebell Hang Clean
Sets and reps
As a compound movement, the Kettlebell Hang Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Hang Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Kettlebell Hang Clean into a plan
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Frequently asked questions
What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily targets the Hamstrings. It also recruits the Calves, Glutes, Lower Back, Shoulders, Traps as supporting muscles.
What equipment do I need for the Kettlebell Hang Clean?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Hang Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
