Kettlebell Hang Clean

Kettlebell Hang Clean

The Kettlebell Hang Clean is a dynamic exercise that engages multiple muscle groups in your body, making it an effective addition to your fitness routine. This exercise primarily targets your quadriceps, glutes, hamstrings, and core muscles. It also engages your shoulders, forearms, and grip strength, making it a versatile full-body movement. To perform the Kettlebell Hang Clean, you'll need a kettlebell that challenges you but still allows for proper form. Start with your feet shoulder-width apart, maintaining a slight bend in your knees. Hold the kettlebell in one hand with an overhand grip, letting it hang at arm's length in front of you. This is your starting position. Engage your core and initiate the movement by pushing your hips back and slightly bending your knees. Explosively extend your hips, simultaneously shrugging your shoulder and pulling the kettlebell upward. As it reaches the height of your chest, quickly rotate your elbow underneath the kettlebell, allowing it to rest on the back of your forearm. Keep your wrist straight and the kettlebell close to your body throughout the movement. The Kettlebell Hang Clean is a challenging exercise that can benefit your overall strength and power. Remember to start with a weight that allows you to perform the movement with proper form and gradually increase the intensity as you become more proficient. Adding this exercise to your workout routine can help enhance your athleticism and improve your body's functional movements.

Instructions

  • Start by standing with your feet hip-width apart, holding a kettlebell with both hands between your legs.
  • Bend your knees slightly and hinge at the hips to lower the kettlebell towards the ground, keeping your back straight.
  • In one fluid motion, explosively extend your hips and knees while shrugging your shoulders, using the momentum to raise the kettlebell up to shoulder height.
  • As the kettlebell reaches shoulder height, quickly flex your elbow and pull your forearm under the kettlebell, so your palm faces upward and the kettlebell rests on your forearm and shoulder.
  • Pause briefly in this racked position before lowering the kettlebell back down to the starting position between your legs.
  • Repeat the movement for the desired number of reps, ensuring proper form and control throughout.

Tips & Tricks

  • Ensure proper hip hinge and maintain a strong core while performing the Kettlebell Hang Clean.
  • Focus on the explosive upward movement using your hips and legs to generate power.
  • Engage your latissimus dorsi muscles to initiate the pulling motion during the clean.
  • Keep your elbows high and close to your body during the pull, avoiding a wide arm position.
  • Master the rack position before progressing to heavier weights to prevent wrist strain.
  • Practice proper breathing techniques, inhaling during the pull and exhaling during the catch phase.
  • Maintain a steady grip on the kettlebell handle throughout the exercise.
  • Start with lighter kettlebells and gradually increase the weight as your form and strength improve.
  • Warm up and stretch your wrists, shoulders, and legs before starting the Kettlebell Hang Clean.
  • Listen to your body and take rest days between workouts to prevent overtraining.
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