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One-Arm Kettlebell Hang Clean

Also: kettlebell hang clean

Main
Hamstrings
Secondary
GlutesQuadricepsCalves
Equipment
Kettlebell
Level
Intermediate
Movement
Hip hinge

How to do it

  1. Stand with your feet shoulder width apart, holding a kettlebell in front of your thighs.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
  4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
  5. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
  6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

Same movement

See legs
Alternating Kettlebell Hang CleanBiceps · KettlebellBack Extension on Stability BallSpinal erectors · Body weight, Stability ballBack Extension with Arms by Sides on Stability BallSpinal erectors · Body weight, Stability ball

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Log every set of One-Arm Kettlebell Hang Clean and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım