Alternating Hang Clean
How do you do an alternating hang clean?
An intermediate strength exercise done with a kettlebells that mainly works the hamstrings, with help from the biceps, calves and forearms. 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.
Updated
Alternating Hang Clean demonstration
How to Perform
- 1Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2Clean 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.
- 3Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Alternating Hang Clean work?
Alternating Hang Clean primarily targets the Hamstrings. It also works the Biceps, Calves, Forearms, Glutes, Lower Back, Traps as secondary muscles.
What equipment do I need for Alternating Hang Clean?
Alternating Hang Clean requires Kettlebells.
Is Alternating Hang Clean suitable for beginners?
Alternating Hang Clean is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Alternating Hang Clean
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.