Kettlebell Hang Clean

Also called kettlebell clean and KB clean.

Works

Hamstrings, plus calves, glutes, lower back, shoulders and traps

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

1. Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
2. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Cues

• Hinge and swing it close.
• Pull the elbow in, let the bell roll around the wrist.
• Catch soft in the rack.

Common mistakes

• Banging the forearm.
• Casting the bell out in front.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.