Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Starting position
End position
How to Do Kettlebell Hang Clean
- Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
- Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Muscles Worked
Alternatives to Kettlebell Hang Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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2
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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8
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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9
Open Palm Kettlebell Clean
An advanced compound strength exercise that works the hamstrings, using a kettlebell.
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10
Kettlebell One-Legged Deadlift
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do kettlebell hang clean work?
Kettlebell Hang Clean primarily works the hamstrings. The calves, glutes, lower back, shoulders and traps assist as secondary muscles.
What equipment do I need for kettlebell hang clean?
Kettlebell Hang Clean uses kettlebell.
Kettlebell Hang Clean: is it suitable for beginners?
Kettlebell Hang Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of kettlebell hang clean?
Smith Machine Hang Power Clean, Alternating Hang Clean, Double Kettlebell Alternating Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kettlebell hang clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kettlebell hang clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kettlebell Hang Clean with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.