Kettlebell Hang Clean

Latissimus DorsiDeltoidsTricepsRhomboidsCalvesTrapeziusGlutesBicepsHamstringsQuadricepsForearmsKettlebellBeginner
Start with feet shoulder-width apart, holding the kettlebell with both hands in front of your thighs. Stand tall, engage your core, and maintain a slight bend in your knees throughout the movement. Hinge at the hips, pushing your glutes back as you lower the kettlebell towards the floor, keeping it close to your body. Drive through your hips and explosively extend your legs as you pull the kettlebell up towards your shoulders. As you do this, allow the kettlebell to flip over your hand, rolling onto your forearm. Catch and rest the kettlebell on the top of your forearm and your shoulder with your elbow tucked in. Reverse the movement by extending your arm, rotating your wrist, and guiding the kettlebell back down to the starting position. Repeat for the desired number of repetitions.

How to perform the Kettlebell Hang Clean

  1. Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Hang Clean using your kettlebell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your latissimus dorsi rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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