Exercise
Alternating Hang Clean
Also known as: kettlebell alternating clean, double KB clean, hang clean alternating
Alternating Hang Clean is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: biceps short head, medial gastrocnemius, forearm flexors, gluteus maximus, lower back and traps. Equipment: kettlebell.
Muscles worked
How to do it
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
- Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Similar exercises
Double Kettlebell Alternating Hang Clean
Kettlebell
Biceps femoris
Kettlebell Dead Clean
Kettlebell
Biceps femoris
Kettlebell Hang Clean
Kettlebell
Biceps femoris
Lunge Pass Through
Kettlebell
Biceps femoris
One-Arm Kettlebell Clean
Kettlebell
Biceps femoris
One-Arm Open Palm Kettlebell Clean
Kettlebell
Biceps femoris
Alternatives with other equipment
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Romanian Deadlift from Deficit
Barbell
Biceps femoris
Smith Machine Hang Power Clean
Smith machine
Biceps femoris
Axle Deadlift
Other
Biceps femoris
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