Kettlebell Hang Clean

Technique

How to perform Kettlebell Hang Clean

1. Pick up one kettlebell and let it hang between your legs with your hips hinged, knees slightly bent and trunk supported.
2. Drive through your feet and extend your hips to accelerate the bell upward close to your body.
3. Bend the elbow and guide your hand into the handle so the bell settles into the rack at your shoulder.
4. Control the bell as you lower it between your legs and return to the hinged hanging position.
5. Keep the bell off the floor as you begin the next clean; do not add an overhead press.
6. Set it down under control after the set, then repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.