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Kettlebell Moves: Hang Clean

Once you rock the kettlebell hang clean then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Back
  • Biceps
  • Forearms
  • Shoulders
  • Core
  • Quadriceps
  • Hamstrings
  • Glutes

Kettlebell Hang Clean

Now that you’ve mastered the kettlebell clean, we can take the exercise up a notch with a little more dynamic movement in the hang clean. The hang clean exemplifies a mastery of core engagement and athleticism.

When you add the hang clean to your kettlebell sequence or workout, it seems to increase the cardio and the pace. You can even use it as a transitional exercise. If you’re interested in getting all kinds of sequencing ideas, then go try a few of the kettlebell classes in my online workouts. Many of the Kettleplex classes use the hang clean in the warm up sequence.

  1. Take a shoulder width stance with your feet.
  2. From the ground, hike the kettlebell between the legs in the same manner that you would for the 1-arm swing.
  3. Snap your hips to project your kettlebell forward and upwards.
  4. Bend the elbow of the arm that has the kettlebell, and externally rotate your forearm.
  5. Allow the kettlebell to stop in the rack position at the top of the movement.
  6. Shove your shoulder forward and pull with your hand to remove the kettlebell from the rack position, and swing the kettlebell back between your legs to repeat the movement.

kettlebell-hang-clean

Exercise Tips

  • Keep the biceps of the kettlebell arm in tight to the ribs and upper body.
  • At the top of the rack position, keep your thumb touching the collar bone, and avoid over external rotation of the forearm.
  • Try loosening your grip if the kettlebell tends to flip over your hand and bang into your wrist when you rack the kettlebell.
  • On the downswing, internally rotate your arm until your thumb points back between your legs. This will ensure that you don’t hyper extend your elbow.

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