Exercise guide
Kettlebell Hang Clean
The Kettlebell Hang Clean begins from a hanging or backswing position rather than a complete stop on the floor. The hips and hamstrings drive the bell upward while the shoulders, traps, calves, and back help guide and stabilize it in the rack.
Training context
Before Adding the Kettlebell Hang Clean
The athlete should already be comfortable with the kettlebell swing and a stable rack position. The clean uses hip power, but the bell travels closer to the body than it does during a full swing.
Start with one side and a light load. Repeated impact against the forearm usually means the bell is looping too far away or the hand is entering the handle too late.
Technique overview
Keep the clean close to the body
Hike the kettlebell into a controlled backswing and extend the hips to move it upward. Keep the elbow close and guide the hand around the handle so the bell settles softly into the rack. Drop it back into the next hang without pulling it downward with the arm.
Treat this as an overview and use a range, pace, and setup you can control.