Double Kettlebell Alternating Hang Clean
How do you do a double kettlebell 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.
Updated
Double Kettlebell 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.
- 3With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
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 Double Kettlebell Alternating Hang Clean work?
Double Kettlebell Alternating Hang Clean primarily targets the Hamstrings. It also works the Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps as secondary muscles.
What equipment do I need for Double Kettlebell Alternating Hang Clean?
Double Kettlebell Alternating Hang Clean requires Kettlebells.
Is Double Kettlebell Alternating Hang Clean suitable for beginners?
Double Kettlebell Alternating Hang Clean is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Double Kettlebell Alternating Hang Clean
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.