Kettlebell Hang Clean
10 reps
Drive the hips and pull the bell up to catch it racked on your forearm.
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HAMSTRINGS
Kettlebell Hang Clean
A one-armed explosive lift built on the hang clean, worked mainly through the muscles along the back of your body. Loading a single kettlebell challenges your core to resist twisting and keeps your form honest, so it's great for power and stability together.
How to do it
- 1
Set your feet a bit wider than shoulder-width and hold the kettlebell in one hand, palm toward you.
- 2
Hinge your hips back so the bell settles between your legs in the hang position.
- 3
Keep your back flat and core braced throughout.
- 4
Explosively snap your hips forward and straighten your legs to drive the bell upward.
- 5
At the same time pull with your shoulder and back to bring it to shoulder height.
- 6
Let the bell rotate around your hand and catch it racked against your forearm with the elbow slightly out.