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All exercises

Kettlebell hang clean

Intermediate

Kettlebell hang clean is a compound kettlebell exercise for the hamstrings, also working the glutes, quads, and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesQuadsCalves

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Power cleanBarbell

Harder variations

  • Power cleanBarbell
Logged today · 2 min restKettlebell hang clean

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