Kettlebell Hang Clean vs Kettlebell Thruster
Which one fits your Core workout plan?
Contents
Planfit users log Kettlebell Thruster more often — 16 sessions vs 5. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Kettlebell Hang Clean and Kettlebell Thruster and pick the one that fits your Core workout.
Kettlebell Hang Clean vs Kettlebell Thruster: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Kettlebell Thruster more often — 16 sessions compared to 5 for Kettlebell Hang Clean.
What most people do isn't always what fits you. Kettlebell Hang Clean and Kettlebell Thruster differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Kettlebell Hang Clean and Kettlebell Thruster Differ
| What differs | Kettlebell Hang Clean | Kettlebell Thruster |
|---|---|---|
| Muscles worked | front delts, quads, abs, side delts, hamstrings, glutes, calves, and biceps | front delts, quads, and triceps |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 5 sessions | 16 sessions |
How to Do Kettlebell Hang Clean
Kettlebell Hang Clean Muscles Worked: Core
Form
- 1. Strongly push your hips back and pull the kettlebell up close to your body.
- 2. Gently rotate your wrist so that the kettlebell settles softly on the outside of your forearm to create the rack position.
- 3. Fold your hips again and lower the kettlebell back to the starting position, then repeat.
Coach's Tips
- 1. Don't bend your wrist too much, and gently wrap the kettlebell up so it doesn't 'hit' your forearm.
- 2. Engage your core to prevent your back from bending excessively.
For a full Kettlebell Hang Clean guide with alternatives and benefits, see the Kettlebell Hang Clean exercise guide.
How to Do Kettlebell Thruster
Kettlebell Thruster Muscles Worked: Core
Form
- 1. Hold the kettlebell with both hands at shoulder height.
- 2. Sit down in a squat position and stand up while pushing the kettlebell upward.
- 3. Extend your arms and lift the kettlebell above your head.
Coach's Tips
- 1. When you bend your knees and lift the kettlebell, keep your lower back straight so that it does not round.
- 2. If you feel pain in your shoulder or lower back, reduce the kettlebell weight by about 20% and continue the exercise.
For a full Kettlebell Thruster guide with alternatives and benefits, see the Kettlebell Thruster exercise guide.
Frequently Asked Questions
Which is better for Core, Kettlebell Hang Clean or Kettlebell Thruster?
Planfit users log Kettlebell Thruster more often — 16 sessions against 5 for Kettlebell Hang Clean. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Kettlebell Hang Clean and Kettlebell Thruster work the same muscles?
Not quite. Kettlebell Hang Clean loads front delts, quads, abs, side delts, hamstrings, glutes, calves, and biceps, and Kettlebell Thruster loads front delts, quads, and triceps.
What equipment do Kettlebell Hang Clean and Kettlebell Thruster need?
Kettlebell Hang Clean needs a kettlebell, and Kettlebell Thruster needs a kettlebell.
Which is easier to start with?
Kettlebell Thruster is the easier place to start. Move to Kettlebell Hang Clean once your form holds up.
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