Start
End
Strength
Kettlebell Hang Clean
intermediatekettlebells·compound·pull
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisiliococcygeusiliocostalis lumborumlongissimus thoracislumbar rotatorsemispinalis thoracisserratus posterior inferiorSet of interspinales lumborumSpinalisTendinous arch of levator anicoracobrachialisdeltoidinfraspinatus muscleserratus anteriorsubscapularissupraspinatusteres majorteres minorAscending part of left trapeziusAscending part of right trapeziusDescending part of left trapeziusDescending part of right trapeziuslevator scapulaetrapezius
How to Perform
1
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2
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.
3
Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Alternatives to Kettlebell Hang Clean
Same muscles, different equipment or difficulty
