Exercise

Double Kettlebell Alternating Hang Clean

Also known as: double kettlebell hang clean, alternating double KB clean, double KB clean, two-bell hang clean, kettlebell alternating hang clean

Double Kettlebell Alternating Hang Clean — position 2

Double Kettlebell 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, vastus lateralis and traps. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Biceps short head Medial gastrocnemius Forearm flexors Gluteus maximus Lower back Vastus lateralis Traps

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.
With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.