How to do a Kettlebell Hang Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Kettlebell Hang Clean
Workouts with Kettlebell Hang Clean
Target muscles worked
Instructions for Proper Form
This explosive compound exercise is a variation on the more common Hang Clean. It primarily targets muscles in the rear chain (backside of the body). By holding the weight in one hand, it forces you to stabilize your upper body to maintain good form, and prevent any rotation. It’s a great exercise for developing strength and power.
- Stand with your feet slightly wider than shoulder width apart, and grasp a kettlebell in one hand such that your palm is facing you.
- Hinge your hips back to lower the kettlebell into a hang clean position such that kettlebell is centered between your legs.
- Keep your core and back engaged to maintain a straight back.
- Engage your glutes, quads and hamstrings to explosively drive your hips forward, and extend your legs.
- Simultaneously engage your shoulder and back to pull the kettlebell up to shoulder height.
- At the top of the movement allow the kettlebell to swing around your hand, and catch the kettlebell in a racked position at your shoulder. The kettlebell should be resting on the back of your forearm with your elbow slightly flared out to the side.
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Alternative Exercises to Kettlebell Hang Clean
1. Kettlebell Swing
87.3 mSCORESWAPPED 135 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
2. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 105 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
3. Kettlebell Power Clean
53.6 mSCORESWAPPED 62 TIMESThis explosive exercise is a variation on the more standard Power Clean. Like the Power Clean this exercise targets a variety of muscle groups. By holding the kettlebell in one hand, you add some instability to the movement, and increase the demand for core activation in order to stabilize your upper body.
- Intermediate
- Hamstrings
- Kettlebells
4. Kettlebell Good Morning
58.1 mSCORESWAPPED 44 TIMESA functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.
- Intermediate
- Hamstrings
- Kettlebells
5. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 43 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
6. Alternating Single Arm Kettlebell Swing
58.3 mSCORESWAPPED 40 TIMESAlternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.
- Advanced
- Hamstrings
- Kettlebells
7. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 34 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
8. Kettlebell Clean and Jerk
74.6 mSCORESWAPPED 33 TIMESThis explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.
- Intermediate
- Quads
- Kettlebells
9. Single Leg Kettlebell Deadlift
47.3 mSCORESWAPPED 31 TIMESThis exercise is a variation on the more common deadlift. By performing this exercise with a single leg, and hold the weight in one hand, you drastically increase the need to stabilize your torso. Additionally this exercise is great for identifying and addressing imbalances between sides.
- Intermediate
- Hamstrings
- Kettlebells
10. Dumbbell Good Morning
63.8 mSCORESWAPPED 28 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells