Kettlebell Hang Clean
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Hamstrings (look at the image)
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.
Photos of the correct technique
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!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Kettlebell Hang Clean » are among the best rated by athletes.
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.
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