Hamstrings exercise · kettlebell
Kettlebell Hang Clean
The kettlebell hang clean is a kettlebell exercise that targets the hamstrings, with the glutes, quadriceps and calves assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, quadriceps, calves
- Equipment
- Kettlebell
- Body part
- Upper legs
How to do the kettlebell hang clean
- 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.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the hamstrings. The glutes, quadriceps and calves work as secondary muscles. See all hamstring exercises or every kettlebell exercise.
