Kettlebell Hang Clean

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The kettlebell Hang clean workout primarily targets the Quads, Glutes, Biceps, and Back muscles.

During the exercise, the kettlebell is lifted from a hanging position to the shoulder, engaging the targeted muscles.

While other muscles are involved, the emphasis remains on the main muscle groups, making it an effective full-body workout.

Stand with your feet hip-width apart, toes pointing forward.
Hold the kettlebell in one hand, letting it hang down between your legs.
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
Explosively extend your hips and knees, pulling the kettlebell up towards your chest.
As the kettlebell reaches chest height, rotate your hand so your palm faces up, and catch the kettlebell on the back of your forearm.
Lower the kettlebell back down to the starting position between your legs, and repeat the movement for the desired number of repetitions.

Start with a kettlebell on the floor between your feet, shoulder-width apart.
Bend your knees, keeping your back straight, and grip the kettlebell with both hands.
Engage your quads and glutes as you explosively extend your hips, pulling the kettlebell up to your chest.
As you pull the kettlebell up, keep your elbows high and close to your body, engaging your biceps and back muscles.
Once the kettlebell reaches chest height, quickly drop under it, catching it on the back of your wrist and shoulder.
Stand up, straightening your legs and squeezing your glutes, before lowering the kettlebell back to the starting position.