Kettlebell Hang Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Hamstrings, Biceps Brachii, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Clean
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Hang Clean
- Stand with feet shoulder-width apart, holding a kettlebell in front of you with both hands.
- Bend slightly at the knees and hinge at the hips to lower the kettlebell down toward the floor.
- Soak in the movement by engaging your core and driving your hips forward as you lift the kettlebell upwards.
- Pull the kettlebell to your shoulders with your elbows high, keeping the kettlebell close to your body.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Allowing the kettlebell to swing too far away from the body.
- Using excessive momentum instead of controlled strength.
- Not fully extending the hips during the lift.
Modifications
- Use a lighter kettlebell to start and focus on form.
- Perform the movement without the kettlebell to practice technique.
Tips
- Engage your core throughout the exercise for better stability.
- Keep your elbows high during the lift to ensure proper mechanics.
- Focus on smooth, controlled movements rather than speed.
Kettlebell Hang Clean Alternatives
Tags
kettlebell
strength
shoulders
hang clean
full body
dynamic
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