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
Secondary muscles
Primary body parts
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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