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Hamstrings · Kettlebell · Intermediate

How to do Kettlebell Hang Clean

The kettlebell hang clean is a dynamic exercise that targets the hamstrings and also works the glutes, quadriceps, and calves. It involves swinging a kettlebell from between the legs up to the rack position at the shoulder, requiring explosive hip extension, coordination, and proper technique to perform safely.

Kettlebell Hang Clean demonstration
Primary muscle
Hamstrings
Also works
Glutes, Quadriceps and Calves
Equipment
Kettlebell
Level
Intermediate
Category
Legs

How to do Kettlebell Hang Clean, step by step

  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
  4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
  5. 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.
  6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

Muscles worked

Kettlebell Hang Clean works your hamstrings as the main mover, with help from your glutes, quadriceps and calves.

Track Kettlebell Hang Clean in SPLYT

Kettlebell Hang Clean is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More hamstring exercises

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