Kettlebell Hang Clean

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Hamstrings (look at the image)

Accessory muscles

Quads, Lower Back, Glutes

How to perform exercise

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.

What muscles work?

If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Quads, Lower Back, Glutes

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Best workout routines with this exercise

These programs with this exercise «Kettlebell Hang Clean » are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Kettlebell Hang Clean » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Alternating Hang Clean

Double Kettlebell Alternating Hang Clean

Kettlebell Dead Clean

Kettlebell One-Legged Deadlift

One-Arm Kettlebell Clean

Kettlebell Hang Clean Author: AtletIQ: on Kettlebell Hang Clean — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5