Muscles worked
hamstrings, glutes, quadriceps, calves
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kettlebell hang clean
- Body part
- upper legs
- Equipment
- kettlebell
- Target muscle
- hamstrings
- Muscle group
- glutes
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3
Lower the kettlebell towards the ground, allowing it to swing between your legs.
- 4
Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 5
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.
- 6
Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
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