Kettlebell Hang Clean

How to do the Kettlebell Hang Clean

1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. 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.
3. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back, shoulders, traps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Power Clean Barbell Floor Glute-Ham Raise Bodyweight Stiff-Legged Dumbbell Deadlift Dumbbell Snatch Pull Barbell

Easier than the Kettlebell Hang Clean

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Clean Deadlift beginner · Barbell

Harder than the Kettlebell Hang Clean

Reverse Band Sumo Deadlift expert · Barbell Split Snatch expert · Barbell Power Snatch expert · Barbell

Superset the Kettlebell Hang Clean with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the Kettlebell Hang Clean work?

The Kettlebell Hang Clean primarily works the hamstrings, with the calves, glutes, lower back, shoulders, and traps as secondary movers. Dumbbell Clean, Power Clean, and Alternating Hang Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Hang Clean?

Kettlebells. Without kettlebells, Dumbbell Clean, Natural Glute Ham Raise, and Power Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Hang Clean suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Clean Deadlift and work up.

Where should the Kettlebell Hang Clean go in a workout?

Early — the Kettlebell Hang Clean is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Dumbbell Clean Dumbbell Power Clean Barbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell One-Arm Kettlebell Clean Kettlebell