Training your hamstrings is a critical part of building and carving your legs. Whether you are a gym rat or developing your first training plan, the workouts below will help you meet your fitness goals.
kettlebell hang clean
1. Stand upright with your feet hip-width apart. Place a kettlebell between your feet on the floor.
2. Bend at your hips and knees to lower your body and grasp the kettlebell handle with both hands. Your palms should be facing your body and your back should be flat.
3. Quickly stand up and pull the kettlebell off the floor, keeping it close to your body. As the kettlebell rises to your chest level, bend your elbows and wrists to rotate the kettlebell so that it ends up in the "rack" position - resting on the outside of your forearms with your wrists straight and your elbows tucked in close to your body.
4. Lower the kettlebell back down to the starting position between your feet by reversing the movement. Make sure to keep your back straight and bend your knees and hips as you lower the kettlebell.
5. Repeat the exercise for the desired number of repetitions. Make sure to maintain control of the kettlebell throughout the entire movement, and avoid rounding your back.
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