Kettlebell Hang Clean
Gym Exercise Card
Equipment
The kettlebell hang clean is a dynamic exercise that builds strength and power by engaging the lower body and core to swing the kettlebell up to shoulder height, transitioning into a rack position. It improves explosive power and coordination.
How to do it
- Stand with feet shoulder-width apart, holding a kettlebell in both hands using a pronated grip.
- Bend slightly at the knees and hips, lowering the kettlebell between your legs.
- Explosively drive through the hips to swing the kettlebell upwards.
- Catch the kettlebell at shoulder height in the rack position, standing tall.
- Lower back to the starting position and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Hamstrings Quadriceps
Secondary Biceps Brachii Obliques Rectus Abdominis Trapezius Upper Fibers
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