TETSUKettlebell Hang Clean
The Kettlebell Hang Clean is a kettlebell exercise for the upper legs that primarily targets the hamstrings, with the glutes, quadriceps and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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.
Common questions
What muscles does the Kettlebell Hang Clean work?
The Kettlebell Hang Clean primarily targets the hamstrings. The glutes, quadriceps and calves work as supporting muscles.
What equipment do I need for the Kettlebell Hang Clean?
You need a kettlebell to perform the Kettlebell Hang Clean.
How many sets and reps of the Kettlebell Hang Clean should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kettlebell Hang Clean works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.