kettlebell hang clean
kettlebell hang clean exercise guide with muscles, equipment, animation and step-by-step instructions. Target: hamstrings. Equipment: kettlebell.
- Target muscle
- hamstrings
- Muscle group
- glutes
- Body part
- upper legs
- Equipment
- kettlebell
Secondary muscles
glutes, quadriceps, calves
How to perform
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower the kettlebell towards the ground, allowing it to swing between your legs.
- Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 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.
- Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.