Alternating Kettlebell Hang Clean

advanced · pull_vertical

Setup

Place two kettlebells between your feet, standing hip-width apart. Hinge your hips back with a flat back and grip the handle of one kettlebell while the other stays on the floor.

Execution

Pull the kettlebell off the floor by driving your hips and knees straight, keeping the bell close to your shin on the way up.
As the hips finish extending, use that momentum to snap the elbow forward and rotate the wrist so the bell flips into the rack position at the shoulder.
Lower the kettlebell back to the floor under control by hinging the hips back, not dropping it.
Switch hands and repeat with the other kettlebell, keeping an even rhythm between sides.
Keep your spine neutral throughout; stop the set once the back starts to round.

Breathing

Inhale in the hang position before each pull, exhale sharply as the hips extend and the bell reaches the shoulder. Do not hold your breath between reps; if you have high blood pressure, heart disease, a hernia or you are pregnant, avoid this heavy pulling exercise.

Quick cues

Hips snap first, the arm just follows.
Keep the bell brushing the shin.
Let the shoulder receive it, don't yank.
Chest open, eyes forward.
Set it down soft, never drop it.

Common faults

Fault: Pulling the kettlebell up mostly with the arm and shoulder
Fix: Drop the weight and drill the hip drive alone first, letting the arm simply follow the momentum.
Fault: The bell banging hard into the wrist or forearm at the rack
Fix: Rotate the wrist a beat earlier and let the elbow drop close to the ribs as you catch it.
Fault: The lower back rounding as the bell leaves the floor
Fix: Brace the core and keep the chest open before pulling; if it still rounds, drop the load.
Fault: Letting the kettlebell drop freely to the floor between reps
Fix: Hinge the hips back to lower the bell under control, setting it down softly before the next rep.

Equipment

kettlebell

Muscle groups

legs, glutes, back, arms