Kettlebell Hang Clean
- Primary muscleHamstrings
- EquipmentKettlebell
- DifficultyIntermediate
- TypeComplex
Starting from the hang, bell at thigh height rather than on the floor, shortens the pull and forces the hips alone to generate the power, which is exactly why the clean is usually taught from here first. The bell should roll around the wrist into the rack softly; a bruised forearm means the arm muscled it.
How to do the Kettlebell Hang Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower the kettlebell towards the ground, allowing it to swing between your legs.
- Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 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.
- Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Tip: Keep the bar close, extend the hips fully and let the legs, not the arms, generate the speed.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings load in the hang position and extend the hip through the pull, which is where most of the speed comes from.
Common mistakes
- Pulling with the arms early — the arms are just hooks until the hips have fully extended; if the elbows bend before the bar reaches the thighs, you have lost the power.
- Catching with a soft rack — on a clean the elbows should come through fast and the bar should sit on the shoulders, not in the hands; if the wrists take the weight, work on elbow speed.
- Rushing the first pull — the bar should leave the floor at a controlled speed with the back set, and the speed comes in the second pull from the hips.
- Looping the bar — the bar should travel straight up and stay close; if it swings out and back you are muscling it with the arms.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Olympic lifts go first in a session, before squats or deadlifts, while you are fresh and explosive. Pair a clean with a front squat using the same bar to make a complex.
Variations and alternatives
Frequently asked questions
What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily works the hamstrings. It also involves the glutes, quads and calves, which assist the movement and stabilise the joints.
Is the Kettlebell Hang Clean good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kettlebell Hang Clean with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kettlebell Hang Clean?
If you cannot do the Kettlebell Hang Clean, try the Power Clean. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Hang Clean, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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