The Kettlebell Hang Clean is a dynamic full-body exercise that primarily targets the muscles in the shoulders, back, and legs. It also helps improve overall coordination, explosive power, and grip strength.
How to perform
To perform the Kettlebell Hang Clean, follow these step-by-step instructions:1. Start by standing with your feet shoulder-width apart and the kettlebell placed on the ground in front of you.
2. Bend at the hips and knees to grip the kettlebell handle with one hand, keeping your back flat and chest up.
3. Engage your core and drive through your heels to lift the kettlebell off the ground, bringing it to hip height.
4. Use a slight hinge at your hips to swing the kettlebell back between your legs, maintaining a strong grip with your hand.
5. Explosively extend your hips and knees as you swing the kettlebell forward and up, using the momentum to bring the kettlebell to shoulder height.
6. As the kettlebell reaches shoulder height, rotate your elbow under the kettlebell to catch it in the racked position, with your palm facing up and elbow tucked close to your body.
7. Stand up tall, keeping your core engaged and the kettlebell close to your body, before lowering it back down to the starting position.
8. Complete the desired number of repetitions on one side before switching to the other hand.
Remember to maintain proper form throughout the exercise, and start with a light weight to focus on technique before progressing to heavier weights. As always, consult with a fitness professional before starting any new exercise routine.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.