hamstringskettlebell
kettlebell hang clean
kettlebell hang clean is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
Step 4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
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.
Muscles & body parts
Primary muscles
hamstrings
Secondary muscles
glutesquadricepscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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