Napra

Kettlebell Hang Clean

StrengthIntermediate HamstringsCalvesGlutesLower backShouldersTraps Kettlebell
Kettlebell Hang Clean, step 1
1. Hinge at the hips with a flat back; the kettlebell swings back between your legs.
Kettlebell Hang Clean, step 2
2. Snap your hips and guide the bell close to your body into the rack; let it land softly on your forearm.

How to do it

  1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
  2. 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.
  3. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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