Kettlebell Hang Clean
Trains the Hamstrings.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand holding a kettlebell in one hand at arm's length in front of your thighs.
- Hinge at the hips and hike the bell back between your legs.
- Snap the hips forward to send the bell up in front of you.
- Pull your hand around it as it rises so it settles on the back of your forearm in the rack.
- Stand tall with the wrist straight and the bell against your ribs.
- Hike it back between the legs for the next repetition rather than setting it down.
Common mistakes
- Letting the bell flip over and bang the forearm. The hand punches around it rather than catching it; that is the technique and it is the part that takes practice.
- Casting the bell out in front. Close to the body on the way up; a looping bell arrives at the rack with speed it has to be stopped from.
- Lifting with the arm. The hips send it — if the shoulder is burning, the hinge did not finish.
- Learning it before the swing is solid. A clean is a swing redirected into the rack, and a hinge that is not yet sharp will not get the bell there.