Kettlebell Hang Clean

A intermediate strength exercise for the hamstrings, done with a kettlebell.

Kettlebell Hang Clean: finishing position

Main muscles: Hamstrings
Also works: Calves, Glutes, Lower back, Shoulders and Upper back
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Kettlebell Hang Clean

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
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.
Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Hang Clean

Questions

What muscles does the Kettlebell Hang Clean work?

Mainly the hamstrings, with the calves, glutes, lower back, shoulders and upper back helping.

Is the Kettlebell Hang Clean good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Hang Clean?

Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell One-Legged Deadlift.

How many sets and reps of the Kettlebell Hang Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).