Hang Clean (Kettlebell)

An explosive kettlebell exercise starting from the hang position to develop power through hip extension and pulling mechanics.

Instructions

1. Stand with kettlebell between your feet, hip-width apart, in a slight bend position.
2. Maintain a neutral spine and athletic posture with shoulders over the kettlebell.
3. Explosively extend through your hips and knees while keeping the kettlebell close to your body.
4. As the kettlebell reaches shoulder height, rotate your wrist and pull it to rack position.
5. Catch the kettlebell at your shoulder with your elbow high and core engaged.
6. Lower the kettlebell back to the starting hanging position in a controlled manner.

Tips

• Generate power from explosive hip extension rather than arm pulling.
• Keep the kettlebell close to your body throughout the pull for efficiency and power transfer.
• The catch position should be stable with your elbow up and core braced.
• Practice the movement with light weight to develop proper timing and technique before loading heavy.
• Hang cleans build explosive power, strength, and athletic qualities.