Exercise Comparison
Ball Leg Curl vs Kettlebell Hang Clean
Side-by-Side
Muscle Analysis
Shared
Only in Kettlebell Hang Clean
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
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.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Kettlebell Hang Clean is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or Kettlebell Hang Clean for a greater challenge. Kettlebell Hang Clean is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.