Alternating Hang Clean
- Main muscles
- Hamstrings
- Also works
- Biceps, Calves, Forearms, Glutes, Lower back, Traps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound · Pull
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.
Quick answers
- What muscles does the Alternating Hang Clean work?
- Mainly the hamstrings, with help from the biceps, calves, forearms, glutes, lower back, traps.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Double Kettlebell Alternating Hang Clean
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Lunge Pass Through
- One-Arm Kettlebell Clean
Exercise descriptions: free-exercise-db, public domain.