Advanced
KETTLEBELL HANG CLEAN
Upper legs
Body Part
Hamstrings
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Step:3 Lower the kettlebell towards the ground, allowing it to swing between your legs.
4
Step:4 Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
5
Step: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
Step:6 Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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