Kettlebell Hang Clean

Hamstrings

Kettlebell Hang Clean

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A kettlebell lift from the hang position where you pull the bell up and flip it into the rack position.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back Shoulders Traps

Energy burned

≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.3 kcal/min

Estimate range 27–46 kcal (±25 %)

Muscle mass worked25 %

Effort during a set11.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder-width apart holding a kettlebell in front of your thighs.
2Hinge slightly and let the bell hang between your knees.
3Keep your chest up and back flat.

How to perform

1Push your hips back and swing the bell back between your legs.
2Drive your hips forward and pull the bell up close to your body.
3Rotate your hand around the handle and catch the bell in the rack position.
4Lower it back to the hang and repeat.