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Single Arm Kettlebell Hang Cleans

Learn how to properly perform the Single Arm Kettlebell Hang Cleans with this complete demonstration video.

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What is the Single Arm Kettlebell Hang Cleans?

The single arm kettlebell hang clean is a dynamic exercise that engages multiple muscle groups in a coordinated manner, particularly the shoulders, hips, and core. This movement is excellent for developing power and stability, while also enhancing coordination and agility.

How to properly perform the Single Arm Kettlebell Hang Cleans

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
  2. Keeping your back straight and core engaged, lower into a slight squat position.
  3. Explosively extend your hips and knees, using the momentum to raise the kettlebell straight up in front of your body.
  4. As the kettlebell reaches chest height, quickly pull your hand back and 'catch' the kettlebell at shoulder level, with your elbow tucked in and your palm facing your body.
  5. Lower the kettlebell back down to the starting position with control.
  6. Repeat for the recommended number of repetitions, then switch to the other arm.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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