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Glutes · Intermediate

Kettlebell Hang Power Clean

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Kettlebell Hang Power Clean demonstration

Exercise overview

Training details

GlutesHamstringsShouldersCore

Equipment

Kettlebell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell in one hand from the hang and hinge it back between the legs with the spine long.
  2. 02Drive through the hips and knees to accelerate the bell upward close to the body.
  3. 03Keep the elbow near the ribs and guide the hand around the handle rather than letting the bell flip over the wrist.
  4. 04Receive the kettlebell softly in the rack with only a shallow knee bend, then stand fully.
  5. 05Drop the bell back to the hang under control and repeat before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionKettlebell Bottoms Up Hang CleanHarder progressionKettlebell Hang Power Clean & Push PressRelated variationAlternating Kettlebell Hang Clean

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell SwingComparable substituteDumbbell CleanComparable substituteAlternating-Hand Kettlebell SwingComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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