How to perform Kettlebell Hang Clean with proper form
Setup
- Start Position: Stand with feet shoulder-width apart, kettlebell between your feet.
- Grip: Hinge at your hips, bend your knees slightly, and grasp the kettlebell with one hand.
Execution
- Hike the Kettlebell: Pull the kettlebell back between your legs, keeping your arm straight.
- Explosive Lift: In one motion, drive through your heels, extending your hips and knees. Swing the kettlebell forward.
- Pull and Rotate: As the kettlebell rises, pull your elbow up and back while rotating your wrist so the kettlebell sits comfortably in the rack position on your forearm.
- Catch Position: Allow your body to absorb the weight by slightly bending your knees and keeping your core engaged.
Breathing
- Inhale as you prepare.
- Exhale explosively during the lift.
Key Points
- Maintain a neutral spine throughout.
- Keep the kettlebell close to your body.
- Control the movement and avoid jerky motions.
Common Mistakes
- Overextending the Back: Keep your back straight, avoiding excessive arching.
- Rushing the Movement: Focus on a controlled, smooth transition.
- Not Engaging Core: Ensure your core is tight to support your back and stabilize the movement.
By following these steps, you can perform the kettlebell hang clean with proper form, maximizing effectiveness while minimizing injury risk.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest