Kettlebell Hang Clean
Kettlebell Hang Clean is a explosive strength - hang clean exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings
- Secondary muscles
- Quadriceps, Trapezius, Forearms, Abdominals
- Exercise type
- Explosive strength - hang clean
Exercise technique
- Handle
Stand holding the kettlebell in one hand.
- Move to hang
Send your hips back and lower the bell between your legs.
- Preload
Keep the arm long while maintaining hamstring tension.
- Explosive extension
Extend your hips to accelerate the bell upward.
- Guide
Keep your elbow close and insert your hand into the handle.
- Rack
Receive the weight softly in front of your shoulder.
- Return
Lower into the hang again without placing it on the floor.
Key technique points
- Find hamstring tension on each descent.
- Do not turn the hang into passive shoulder hanging.
- Rack without bending the wrist backward.
- Keep the bell close to the body.
- Coordinate descent with the hip hinge.
- Do not bend the knees as deeply as a squat at the bottom.
Common mistakes
Setting it down
The continuous hang rhythm changes.
Early elbow pull
Hip acceleration is interrupted.
Wide turnover
Forearm impact becomes more likely.
Loose bottom position
Hamstring pretension is lost.
Bending at the lower back
The hinge moves away from the hips.
Braking only with the arm
Hip contribution is unused on the descent.
Frequently asked questions
Kettlebell Hang Clean: why is “Setting it down” a mistake?
The continuous hang rhythm changes.
Kettlebell Hang Clean: why is “Early elbow pull” a mistake?
Hip acceleration is interrupted.
Kettlebell Hang Clean: why is “Wide turnover” a mistake?
Forearm impact becomes more likely.
Kettlebell Hang Clean: why is “Loose bottom position” a mistake?
Hamstring pretension is lost.
Kettlebell Hang Clean: why is “Bending at the lower back” a mistake?
The hinge moves away from the hips.
Kettlebell Hang Clean: why is “Braking only with the arm” a mistake?
Hip contribution is unused on the descent.
What should I focus on when doing Kettlebell Hang Clean?
Find hamstring tension on each descent. Do not turn the hang into passive shoulder hanging. Rack without bending the wrist backward. Keep the bell close to the body. Coordinate descent with the hip hinge. Do not bend the knees as deeply as a squat at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.