Kettlebell One Arm Hang Clean
Single-kettlebell hang clean — hip-driven pull from hip level to the front rack, foundational unilateral kettlebell lift.
Level: Intermediate
Primary: Full Body
Secondary: Back - Lower Glutes Quads
Movement: Compound
Tags: Explosive Olympic Lift Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic ISO Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Gymnastics Rock Climbing Rugby Track and Field
Target muscles
The posterior chain generates the pull. The traps drive the shrug. The deltoid racks the bell. The trunk braces. The single-arm version exposes anti-rotation demand the bilateral version doesn't have.
How to perform
Setup
Hold one kettlebell at hip level. Slight hinge.
Execution
Drive the hips and shrug. Pull the kettlebell up, rotating around the wrist to land in the front rack against the chest. Stand tall. Lower back to the hang. Switch sides each set.
Common mistakes
- Banging the bell on the forearm.
- Curling.
- Trunk twisting.
- Soft rack.
- Going too heavy.
Progressions and regressions
Regress to kettlebell deadlift. To progress, work power cleans (from floor) or chain with presses.
Programming notes
Foundational unilateral kettlebell lift. 3-4 sets of 5-8 per side, twice a week.
