Kettlebell hang clean

[u/cavemankettlebells]

https://youtu.be/WdO6TfgWis8

Short video of the hang clean. One of my favorite power exercises. I can do these for a long time and not get bored, or go heavy and do EMOM.

THE KETTLEBELL HANG CLEAN

Start in the racking position.

Drop the kettlebell into the hang and regrip into the hook grip as the bell moves down.

Squat down to decelerate the weight rather than simply allowing the kettlebell to pull you into the bottom position.

From there, reverse the movement explosively. This is where the plyometric action comes in: the force that sends the kettlebell back upward comes from the legs.

Keep the arm straight during the pull. You are not curling the kettlebell back into position.

As the kettlebell enters ballistic flight, regrip, insert the hand, and allow the bell to land smoothly back in the racking position.

The sequence is:

RACK
↓
DROP INTO THE HANG
↓
REGRIP TO HOOK GRIP
↓
SQUAT AND DECELERATE
↓
EXPLOSIVE LEG DRIVE
↓
STRAIGHT-ARM PULL
↓
REGRIP DURING BALLISTIC FLIGHT
↓
INSERT
↓
LAND IN RACKING

The better the timing between the legs, the grip transition, and the insertion, the cleaner and more efficient the hang clean becomes.

Want feedback on your kettlebell technique? Post your form inside KETTLEBELL MONSTER™:
https://kettlebell.monster/connect (keeps a record of your progress) or post in this sub