Target Muscle

    Hamstrings

    Equipment

    Kettlebell

    Difficulty

    Intermediate

    Category

    Strength

    LegsKettlebell

    Kettlebell Hang Clean

    The kettlebell hang clean is a dynamic exercise that targets the hamstrings and also works the glutes, quadriceps, and calves. It involves swinging a kettlebell from between the legs up to the rack position at the shoulder, requiring explosive hip extension, coordination, and proper technique to perform safely.

    Also Works

    GlutesQuadricepsCalves

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.

    2. 2

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    3. 3

      Lower the kettlebell towards the ground, allowing it to swing between your legs.

    4. 4

      Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.

    5. 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.

    6. 6

      Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Hamstrings Exercises

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