Kettlebell Hang Clean

Setup

1. 01Deadlift the kettlebell to a standing position with one hand.
2. 02Set the feet about shoulder width with toes slightly out.
3. 03Hinge until the bell hangs between the knees with a flat back.
4. 04Keep the working shoulder packed and the grip relaxed but secure.

Execution

1. 01Snap the hips forward to drive the bell upward from the hang.
2. 02Keep the elbow close and guide the bell up the midline like zipping a jacket.
3. 03Rotate the hand around the bell as it rises so it lands softly in the rack.
4. 04Catch with the elbow tucked to the ribs and the wrist neutral.
5. 05Drop the bell back into the hang under control for the next rep.

Checkpoints

• -The bell travels close to the torso, not in a wide arc.
• -The rack catch is quiet with no forearm banging.
• -Hips finish fully extended before the catch.
• -The back stays flat in every hang position.

Common mistakes

• -Curling the bell up with the arm instead of using the hips.
• -Letting the bell flip over and slam the forearm.
• -Catching with the elbow flared away from the body.
• -Gripping the handle too hard, which blunts the hand rotation.