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How to Hang Clean with a Kettlebell (NO WRIST BANGING)

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Rating: 4.0; Vote: 1

The hang clean is one of the most powerful exercises you can do if you want to gain strength and power. The exercise can be done with a barbell, dumbbells or a kettlebell. While many will steer clear of the kettlebell based on bad experiences with banging their wrist every time they do a rep, I would argue that it is the best place to start. That is, if you learn how to fix the wrist punishment first. In this video, I show you who to hang clean with a kettlebell without having to beat the crap out of your wrist. In addition, I show you four tips to implement to make sure that you perform this exercise correctly and with maximum power. Done properly, this will set the stage for you to transition to a barbell down the road. To start, you want to make sure that you grip the kettlebell loosely in your fingers. Too many people try to hold onto the KB with too tight a grip which prevents it from moving in your hand during the clean. You actually want the ability to shift the bell around in your hand in order to get it into the proper position in the catch. By gripping in the fingers and not the palm, you afford yourself the chance to maneuver the bell without artificially locking it into an abnormal position. Next you want to correct the path of the bell. The kettlebell should never travel too far in front of your body. It should be kept tight to your body (just as the barbell should during a barbell hang clean) throughout the movement. If you need to envision the path, you can picture how your hand would travel if you were zipping up a jacket. At the top, your hand will rotate. This is exactly what you want to do in order to keep the bell in contact with your wrist. Flipping the kettlebell at the top is what causes it to bang the back of your wrist and get uncomfortable. There is no need for this. This becomes especially possible if you ensure that you have a bit of extension at the wrist during the pull. Instead of forcing the bell to encounter a gap between your hand and it, you keep the two in contact with each other throughout the entire transition. Finally, you want to be sure you spear the kettlebell at the top of the clean. This means beating the kettlebell to the spot by pushing your hand into the handle. The kettlebell will rest deep into the groove of your thumb and your fingers should be pointing straight to the ceiling. If you choose to turn the movement into a clean and press from here, your fingers are positioned perfectly to drive upwards towards the ceiling. Getting an exercise right is far more important than just doing the exercise. If you want to train like an athlete (and see much faster results by doing so, then start getting everything you do right by training with a pro athlete coach. Head to and get the ATHLEAN-X Training System. Get your best results ever over the next 90 days and beyond
Date: 2022-04-22

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Comments and reviews: 10

Tanaka
Thank you, thank you, thank you jeff! I have started to do kettlebell. I have watched many videos, and all of them say the same thing that I have to flat my wrist when do the clean. and it hurt my forearm like hell! Even I don't bang my wrist(it just presses to my forearm) I've tried to find the video that show me how to fix this but none of them could( Maybe it's just me )
But after I watch this and I try to extend my wrist a little bit like you show me. Damn! It's working! I don't feel pain on my forearm anymore( Ok, maybe a little but I feel a lot better )
Please do more videos how to kettlebell. :)
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Jason
I need help putting together a kettlebell routine, I hate cross fit and I every video I-ve watched doesn-t cover proper technique or grip so I can perform the exercises correctly. As motivated as I am to use kettlebells I need to proper training to see how each move works so I can improve my form. Can you put together a full kettlebell routine that covers all of the basic moves so I can practice the proper form so as I advance myself I will have my technique down?
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Ed
Even with good technique the pressure of 30 pounds or more on the tender area on the wrist is quite painful ( to me at least. I suspect that the bigger competition kettlebells exert less pressure and have less tendency to clank. Pressing the bell from the clean is still painful to me so I am going to tape pee-wee soccer shinguards in place. Maybe I will toughen up as my wrists thicken with the training.
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dagnut
I use boxing wraps and wrap so my wrists are basically locked, couple of crosses on the palm then wrap up the arm. Keeps your wrist and hand in the perfect position and stops you griping too tight.
After years of dumbbells and barbells it was hard to get used to the loose form with kettle but this really helped.
Not seen anyone else do it but it works for me, all removes the need for chalk
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weldinflowers
You have thee most perfect physique. Now, here is a guy who knows how to keep it natural and not overdue it [and try to get more huge and ridiculously huge]. Congratulations on achieving such a well balanced approach, while being Mr. Ripped.
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Justgo
After hurting my back doing deadlifts and then suffering horrible shoulder pain to the point i couldn-t bench press. Kettle bells were the one exercise i could do without pain. I can do the snatch but alway see to bang my wrist doing the clean.
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wojtekimbier
We had to do twenty three 40-pound kettlebell cleans in a minute as a test in the military. The instructor didn't teach us the proper way and we all banged our forearms like crazy lol
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Shawmeck
If you want to follow proper Kettlebell technique, make sure you keep the kettlebell closer to the center of the body on the way down so it lands back to the starting position. -4: 37
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Stijn
Yes! This is how you do it! The only thing I'm missing (you're doing it though) is where you grab the KB. Grab it -inward-. (when grabbing with right hand. grab the KB more to the left)
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Mary
I see this is a pretty old video. My form is good. Just the pressure of the kettlebell resting below my wrist is uncomfortable. No subcutaneous fat there. I learned I need a wrist wrap.
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