Exercise guide · Intermediate · Compound

Kettlebell Hang Clean: How to Do It & Muscles Worked

The kettlebell hang clean is a dynamic exercise that targets the hamstrings and also works the glutes, quadriceps, and calves. It involves swinging a kettlebell from between the legs up to the rack position at the shoulder, requiring explosive hip extension, coordination, and proper technique to perform safely.

Primary muscles
Hamstrings
Secondary muscles
Quads , Glutes , Calves
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell hang clean
Front view: muscles worked by the kettlebell hang clean. Primary: hamstrings. Secondary: quads, glutes and calves.
Back view: muscles worked by the kettlebell hang clean. Primary: hamstrings. Secondary: quads, glutes and calves.
Primary Secondary

How to do the kettlebell hang clean

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Step 3: Lower the kettlebell towards the ground, allowing it to swing between your legs.
  4. Step 4: Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
  5. Step 5: As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
  6. Step 6: Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell hang clean by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Hang Clean alternatives

More exercises that train the hamstrings as their main target:

More hamstrings exercises

See the best hamstring exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.