Kettlebell Hang Clean
The Kettlebell Hang Clean primarily targets your Hamstrings, with support from Calves, Glutes, Lower Back, Shoulders, Traps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Lower Back, Shoulders, Traps
How to perform Kettlebell Hang Clean
- Step 1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
- Step 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.
- Step 3. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Frequently asked questions
What are the primary muscles targeted by the kettlebell hang clean?
The movement primarily targets the hamstrings and glutes through a powerful hip hinge. It also develops grip strength and core stability as you stabilize the weight in the rack position.
How do I prevent the kettlebell from slamming against my forearm?
Keep the bell close to your body and rotate your hand around the handle rather than letting the bell flip over. A loose grip during the transition allows the handle to pivot smoothly into the rack position.
What is a common mistake to avoid during the pull phase?
Avoid using your arm to curl the weight up, which limits the load you can move. The power should come from an explosive hip extension that drives the kettlebell upward vertically.
What is a good progression for beginners learning this move?
Master the kettlebell swing and the dead clean from the floor before attempting the hang clean. Practicing the rack position pull-ins can also help you learn the proper path of the bell.
How should I program the kettlebell hang clean for strength and power?
Perform 3 to 5 sets of 5 to 8 repetitions per side to focus on explosive technique. This exercise works best early in a session when the central nervous system is fresh.
Sample sets & reps for Kettlebell Hang Clean
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
- Box Jump (Multiple Response) — box
See all Hamstrings exercises →
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