Kettlebell Hang Clean

The Kettlebell Hang Clean is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatekettlebellspullcompound
Kettlebell Hang Clean - starting position

Starting position

Kettlebell Hang Clean - ending position

Ending position

Muscles Worked

Primary Hamstrings
Secondary Calves Glutes Lower Back Shoulders Traps

The hamstrings handles the primary load during this movement. The calves and glutes and lower back and shoulders and traps assist as stabilizers throughout the range of motion.

How to Kettlebell Hang Clean

  1. 1

    Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

  2. 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. 3

    Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Kettlebell Hang Clean work?

The Kettlebell Hang Clean primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Lower Back, Shoulders, Traps, which assist during the movement.

Is the Kettlebell Hang Clean good for beginners?

The Kettlebell Hang Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Kettlebell Hang Clean?

You need kettlebells to perform the Kettlebell Hang Clean. Most commercial gyms will have this available.

Track Your Progress

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