Teaching the kettlebell hang clean to a complete beginner

In the video, I teach a complete beginner the kettlebell hang clean. There are many ways to teach and the progression depends on how much time the subject has available. In this case, I had less than 10 minutes to teach the hang clean before we did a workout.

This is not the optimal situation but in these circumstances I always present alternatives and let the subject make a decision on what he/she uses. It’s rare to find a case where the subject will actually use the alternatives. The alternatives will help build a better base and stay injury-free. However, as a previous gym owner of three gyms and teaching many people across the world I have found that one can’t force a preferred progression. It’s the subject that needs to make the decision on what path to take.

A quick summary of what I cover with the subject in the video:

  • Hand insertion
  • Ground hand insertion drill
  • Hook grip
  • Pulling with the legs
  • Using a squat movement
  • Plyometrics
  • Non-working arm position/use
  • Hang lift to understand the pull with the leg and keep the elbow extended
  • Proper racking position
  • Using assistance
  • Posture

When there is a limited amount of time to teach, one can’t keep hammering on a point, so, some of the points that were repeated but not executed in the actual workout were:

  • Limited ankle movement (not a proper squat)
  • Hand on the body
  • Not explosive enough
  • Not making it a plyometric movement
  • Correct posture

Another thing that should be taken into account is that there is a lot to absorb by the subject and it’s rare to find someone who already implements a lot of the information that has been presented.

Join our weekly kettlebell workouts in our Caveman Inner Circle and watch the full follow-along workout in action. The workout is called LEO. The snipper that you watched is a small part of the full session, the full session covers warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along workout, follow-along cooldown, and the part where I teach a beginner (Leo).

Our weekly workouts are great for anyone training at home but also for trainers that teach kettlebells as you get to see how we teach and break down our fresh and highly effective kettlebell workouts each week. For those wanting to become kettlebell certified online, please check out our online courses.

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