Kettlebell Hang Clean

What it is

The hang clean is a dynamic, full-body kettlebell exercise that builds power and strength. It primarily targets your hamstrings, while also engaging your glutes, lower back, and shoulders. This powerful compound movement involves explosively driving the kettlebell from a hanging position to your shoulder. You will develop explosive strength and coordination with consistent practice.

Technique tips

• Push your hips back to properly load your hamstrings at the start.
• Explode upwards using your legs and hips, not your arms.
• Allow the kettlebell to rotate around your hand as it racks on your shoulder.
• Control the descent, guiding the kettlebell back to the hang position smoothly.
• Maintain a neutral spine throughout the entire exercise to protect your back.
• Keep your gaze forward to help maintain an upright torso.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.