HamstringsIntermediate

Kettlebell Hang Clean

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Glutes, Lower Back, Shoulders, Traps

Movement instructions

1
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2
Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3
Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Technique guidance

Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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