Kettlebell Hang Clean

HOW TO DO IT

1. 1Stand with feet shoulder-width apart holding the kettlebell in a floating hang position just above or at knee level.
2. 2Explosively extend your hips and knees to shrug the weight upward.
3. 3Pull your elbow high and rotate your hand under the kettlebell.
4. 4Catch the bell securely in the rack position at shoulder height.
5. 5Lower the weight back to the hanging start with control.

COMMON MISTAKES

• Squatting down instead of hinging at the hips.
• Pulling with the arms before extending the hips.
• Letting the kettlebell swing too far away from the torso.
• Catching the weight with a bent wrist instead of rotating.

TIPS

• Think of your arms as ropes connecting you to the weight.
• Drive through the mid-foot to generate maximum vertical force.
• Punch your hand through the window created by the shrug.
• Keep the kettlebell close to your body throughout the entire movement.

SAFETY

• Avoid catching the kettlebell with a weak wrist to prevent strain.
• Maintain a neutral spine during the hinge to protect the lower back.

DETAILS

Muscles

Full Body

Equipment

Kettlebell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Hang clean

Load position

Goblet (at the chest)

Arms

One

Legs

Both

Hand orientation

Neutral (palms facing each other)

Body position

Standing